So, when do you take creatine: before, during a workout, after or any old time? So, do you think the difference between them as great as some in the gym will have you believe? The answer might surprise you.
- Vital Stats
- Mystery Supplement No More
It started back in the year of 2006, when for the first time I experimented with Creatine. I had been hearing great things about the product for the years and literally I came across hundreds of articles professed about the benefits of creatine and everyone claims it to be safe to build more muscle, to gain more power and strength as well as to improve anaerobic capacity.
Still, before I put anything in my body I ensure that it has not shred any doubt attached to it. And eventually, I tried it and I can proudly say that is my secret.
Let’s fast forward 11 years and I can proudly say that I am using Creatine. It is one of the most well-researched supplement and the studies and various results have shown the benefits that extend far beyond muscle building, including memory support, anti-aging and cell protection capabilities.
In short, why to take creatine is no longer the most pressing one to ask. Instead, it’s when.
Where Science Meets Wishful Thinking
- Before A Workout
- After A Workout
- Whenever You Want
- What The Research Says
- The Best Way To Take Creatine
The argument of consuming creatine before a workout follows these lines: More creatine equals more ATP, the primary currency of cellular energy. More ATP means more power available to the muscles. More power means more activation of muscle fibers and more weight lifted. More weight means more muscle.
On the other side creatine after a workout how your muscles are depleted of nutrients after a workout. Using creatine along with protein and carbs your body will evidently intake the powerful supplement and will receive all of its benefits.
“Take it at any time” is based on the hypothesis. Basically, they say, you are not required to stress yourself about timing. Since creatine is good for you, as long as you supplement with it you’ll see the benefits.
Taking a creatine right after your workout seems to provide a big boost in the form of a study published in the Journal of the International Society of Sports Nutrition. This study became popular because the abstract appeared to say clearly that taking creatine after a workout is better than taking it before.
Creatine supplementation plus resistance exercise increases fat-free mass and strength. Based on the magnitude inferences, it appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength. So, in some very simple words the researchers are saying that taking creatine after a workout is better than before, but we really need to study more in order to prove that.
Various studies and researches have made a compelling case; however, they definitely didn’t close the book on timing. Until something more conclusive comes along, I take it after a workout or whenever it perfectly works for me.” Many people take supplements that include creatine, so if that’s in your pre- or post-workout drink, you will receive all the benefits.
The optimal dosing appears to be between 2-5g per day. You can “load” for the initial working days to assist you saturate your cells, however beyond that there’s no special to taking large amounts. So, it is advisable to save your money and take the smallest dose when and how you please. It’s efficient to attain maximum benefits.