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Q&A: Feeling Too Full With Creatine

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Q: In addition to starting an EXOS training program, I've started adding a creatine supplement around my workouts. I've tried to consume this in the morning with my multivitamin and fish oil. Afterward, I either don't feel good, or I don't feel like eating anything else. How can I fix this? 

A: Spread out your supplements to avoid feeling too full. Try this schedule:

  1. Take a multivitamin and a fish oil, containing 400-500 milligrams EPA and 250-300 milligrams DHA, with your morning meal.
  2. Before your workout, consider downing a drink containing 10-20 grams of branched-chain amino acids.
  3. Twenty minutes before the end of your workout, or first thing in the morning, take 3-5 grams of creatine.
  4. Follow your workout with a post-workout recovery beverage containing 20 grams of protein or an amino acid supplement with 2.5-3 grams of leucine to trigger recovery. Match your carbohydrate content with your current training's intensity and duration.

This supplementation pattern gives your body the nutrients when it really needs it. Before starting any supplement program, you should consult with your physician.

Originally published November 24, 2006. Updated August 7, 2015.

Tags: Q&A, Supplements, Training