Considered as one of the most studied supplements, Creatine has been used in fitness achieving goals of improving strength, muscles, and overall performance. When is the best time to take creatine though? Is it before or after working out or during the day? Let us delve into the science of how and when taking creatine works best, along with the benefits. We will cover how to maximize our gains in the process.
When to Take Creatine for Muscles?
Our muscles always have creatine and it is made of 3 building blocks known as amino acids: arginine, glycine, and methionine. Creatine is produced in the body but is also found in red meat and certain fish. Athletes and fitness enthusiasts are well aware of the benefits that come from adequate consumption of creatine, and so many of them take it in supplement form.
How Does Creatine Work?
Eating creatine and supplementing it with a diet can help the body make adenosine triphosphate, also known as ATP. ATP is primarily used by the muscles as a source of energy. It is produced in a form that a body can utilize when doing high-intensity exercises like lifting weights or sprinting. ATP is also used rather quickly. Creatine supplementation increases the stored creatine phosphate in muscles, allowing for:
- Energy to enable someone to perform better during workouts
- Recovery of muscles after rigorous exercises or workouts
- Increased strength and stamina
When to Take Creatine for Maximum Effectiveness?
As with something related to diet, the effective timing of taking creatine is subject to much contention. Here are some of the most commonly accepted options, along with possible benefits:
- Taking Creatine Before a Workout
Some believe that consuming creatine 30 to 60 minutes before exercise enables them to perform better because it enhances muscle energy. However, some studies suggest that creatine has to build up in the muscles over time to be effective. While pre-workout is not dangerous, the thoughts surrounding it being beneficial would be misguided.
- Taking Creatine After a Workout
A lot of fitness experts suggest using creatine after workouts because:
- Muscles lack nutrients after rigorous exercises, making them capable of absorbing creatine.
- Reduction in soreness and muscle fatigue.
- Several studies indicate that taking creatine after exercise leads to growth and strength.
- Taking Creatine Anytime (It’s all about Consistency)
Some studies claim that it does not matter when you take creatine, as long as you do so religiously. The main aspect here is to keep a high level of creatine in the muscles, and that is done by taking it daily, not so much by the timing of intake.
Creatine Loading Phase: Do You Need It?
A creatine-loading phase is where you initially consume a larger amount of creatine to ensure that your muscles are saturated quickly. A typical loading phase involves:
For 5–7 days, 20 grams of creatine per day divided into 4 servings.
Then switch to 3–5 grams per day for maintenance.
Conclusion
When to Take Creatine? It seems that the best time is after workouts, but the top priority is to consume it consistently no matter the time. Pre-workout, post-workout, or anytime during the day regular supplementation will guarantee muscle saturation, ensuring the noticeable benefits of creatine are utilized to the maximum.
