Currently, creatine is one of the most popular supplements to improve performance during exercise. Taking it can increase your level of concentration, in addition to giving other health benefits.
The best benefits include greater performance in exercise and muscle health, as well as better neurological function and mental performance in the elderly. It has also been shown that it is able to increase strength around 5-10% during a weight training program.
Although several studies have shown that increases strength and muscle mass, and that its consumption is safe and effective, there seems to be confusion about the best time to take it.
Know the best time to take creatine , in order to get the most out of this great supplement.
When should we take creatine?
1.Is it better to take creatine after exercising?
Several researches have tried to find the best time to take creatine supplements.
One study examined whether it was more effective for adult men to consume 5 grams of creatine before or after exercise. During the one-month study, participants trained 5 days a week and took creatine before and after exercise.
At the end of the study, there was an increase in lean mass and a decrease in fat in the group that took creatine after exercise. But, other investigations have not reported differences between taking it before or after exercise.
However, according to the available research, it is not clear if there are differences between taking creatine before or after exercise.
2.Are there more benefits to taking creatine shortly before or after exercise?
Apparently consuming creatine shortly before or after exercise is better than doing it much sooner or later.
A 10-week research in adults provided a dietary supplement that contained creatine, carbohydrates and proteins.
The participants were divided into two groups. One group took the supplement shortly before and after exercise, while the other group consumed it away from the time of exercise. At the end of the study, the group that took the supplement near the exercise gained more muscle and strength.
Based on this research, it may be better to take creatine close to exercise, rather than away from exercise time.
For example, you could take the entire dose after exercising or dividing the dose, taking half before exercise and the rest after finishing training.
3.Is the benefit of creatine maintained on rest days?
The idea of taking creatine on rest days is to keep its content high in the muscles.
When beginning the supplements, a loading phase is recommended, which involves taking quantities of approximately 20 grams during 5 days. This rapidly increases the creatine content in the muscles for several days. Then, a daily maintenance dose of less than 3-5 grams is recommended.
4.Should you take creatine with other foods?
Although the benefits of taking creatine are well established, many people wonder how to empower them.
Science has tried to add other ingredients such as proteins, carbohydrates, amino acids, cinnamon and various plant-based compounds to increase its effectiveness.
For example, it has been reported that the consumption of carbohydrates with creatine increases their absorption by the muscles. However, it has also been confirmed that consuming it along with carbohydrates does not provide any additional benefit for performance.
On the other hand, some studies have used doses of almost 100 grams of carbohydrate, which could lead to additional calories and lead to weight gain. Therefore, the idea would be to take creatine when you normally consume a meal, but taking extra carbohydrates beyond your normal diet.
It has also been confirmed that it can favor the consumption of creatine with proteins, since amino acids can help increase the way in which the body retains creatine.