Creatine is popular for its muscle-building properties; But is it only for strength trainers and athletes, or can everyone take advantage of the benefits of creatine? When to take creatine to gain muscle or support your efforts in the gym?
Read on as we explore the science behind creatine supplements and when to take creatine to maximize its effectiveness.
What Is Creatine?
Creatine is a natural compound found in muscles and produced by the liver and kidneys. It is not a protein, but a compound made up of three amino acids: methionine, glycine, and arginine. It plays a vital role in the production of adenosine triphosphate (ATP). ATP is especially helpful in maximizing your performance during high-intensity activities such as strength training or sprinting.
Your body can produce about 1 gram of creatine per day, and you can also get creatine from natural dietary sources. However, some people choose to supplement with creatine powders or capsules to maximize their efficacy.
Benefits of Creatine:
If you’ve never taken creatine before, you might think it’s only for bodybuilders or professional athletes. In fact, creatine is a versatile supplement with a variety of benefits – from improving athletic performance to supporting brain health. Here are just some of its advantages:
- Improves workout performance: Creatine provides energy to muscles by increasing ATP, the energy source for short-term bursts of activity. This extra energy allows you to work harder and burn more calories during your workout.
- Supports brain health: Studies have shown that increasing creatine intake can improve brain function and alleviate brain fog, difficulty concentrating, and memory deficits.
- Improves muscle and bone strength: Studies have shown that regular use of creatine, combined with weightlifting and exercise, can promote muscle growth in people between the ages of 18 and 30. Muscle growth can also inadvertently affect bone health, as as muscles become stronger through exercise, they pull more on the bones, which increases bone strength.
- Aids in muscle recovery: Supplementing with ATP faster can help you complete a tough workout and recover faster between workouts.
When to Take Creatine – and How Much
You may be wondering about the best time to take creatine – and how much you should take each day. Let’s explore what science says about the best time to take creatine, the best dose of creatine, and whether you need to take creatine on your day off.
The best time to take creatine to increase muscle
Wondering when to take creatine for maximum effect? In short, taking it before or after a workout may not make much difference. Studies have shown that total daily creatine intake is more important than taking creatine before or after a workout. However, there are a few other factors to consider:
- Creatine Loading Phase: Some people choose to include the “Stress Phase” as part of their creatine treatment regimen. This involves consuming a larger initial dose over a short period of time (most commonly 5 to 7 days) and then tapering it off. At this stage, you can take creatine several times a day and spread it out throughout the day. Once the normal dose is restored, you only need to take it once a day. It is important to note that the load is not necessary and may cause digestive problems in some people.
- Post-workout window: It’s no secret that muscles are more receptive to nutrients after a workout – which is one of the reasons why post-workout nutrition is so important for muscle recovery. Because of this, some people say that taking creatine after a workout enhances the body’s absorption. However, taking creatine with meals throughout the day may be just as effective.
- Convenience: Ultimately, the best time to take creatine is the easiest time for you to stick to it. If you find it easier to remember when snaking after a workout, go for it! If you prefer to take it before your workout, that’s no problem either.
How much creatine should you take?
The recommended dose of creatine supplementation is 3 to 5 grams per day. Serving sizes may vary from product to product, so be sure to read the label carefully and make sure to follow the directions.
How often should you take creatine? What about days off?
Not sure how often to take creatine? Daily supplementation can often help you see the best results. The same goes for rest days. It’s not just for high-level athletes; Creatine supplements are also helpful for those looking to gain muscle and improve their ability to exercise at high intensity to improve their overall health.
Best Practices for Creatine Supplementation
When used properly, creatine is generally safe for healthy adults. As you know, it doesn’t matter what time of day you take it – as long as you can take it consistently. Before you start taking creatine, though, here are a few things you need to keep in mind:
- Consult a doctor. It’s a good idea to talk to your doctor before you start taking any new medications, vitamins, or supplements.
- If you have a pre-existing medical condition, avoid taking creatine. Studies have shown that people with kidney or liver disease (or people with high blood pressure) should not take creatine supplements.
- Find out what’s in the supplement. Not all creatine supplements are created equal. In fact, creatine comes in many different forms. Creatine monohydrate has been the most researched and scientifically supported form of creatine since the 90s of the 20th century.
- Stay hydrated. Since creatine can draw water into your muscles, make sure you drink enough water throughout the day to prevent dehydration.
- Watch out for side effects. Some people report digestive problems after taking creatine. If you experience any adverse side effects after taking creatine, discontinue use and contact a doctor.
At Last
Creatine is a valuable tool for those looking to optimize their workouts. While it may not matter when you take creatine before or after your workout, it’s important to stick to it. Consistent use, along with proper training and nutrition, can help you truly harness the power of creatine and improve your athletic performance.