How To Supplement With Creatine For The Best Result
Creatine is one of the most popular exercise performance supplements. Numerous studies have shown that it increases strength and muscle mass. Extensive research has also demonstrated that it’s safe to consume. But while you may already know that creatine is safe and effective, there seems to be confusion about the best time to take it.
We explore this question in this article.
Why You Should Use Creatine?
Creatine is a molecule that’s naturally found in your cells. It’s also an extremely popular dietary supplement that has been widely studied.
Taking creatine as a supplement can increase its concentration level in your cells, leading to several health and performance benefits. These benefits include improved exercise performance and muscular health, as well as possible neurological benefits, such as improved mental performance in the elderly.
Studies have shown that creatine can increase strength gains from a weight training program by about 5–10%, on average.
These performance benefits are likely due to creatine’s important role in cellular energy production. For those wanting to increase muscular strength and promote overall health, it’s a supplement worth considering.
What Days To Supplement?
On Exercise Days
On days you exercise, there are three main options regarding when to take creatine. You can take it shortly before you exercise, shortly after you exercise or at some time that isn’t close to when you exercise. Another option is to split your daily dose and take it throughout the day.
After You Exercise?
Several researchers have tried to find the best time to take creatine supplements. One study examined whether it was more effective for adult men to consume five grams of creatine before or after exercise.
During the four-week study, participants weight trained five days per week and took creatine either before or after exercise. At the end of the study, greater increases in lean mass and greater decreases in fat mass were seen in the group that took creatine after exercise.
However, other research has reported no difference between taking it before or after exercise. Overall, based on the limited research available, it’s not clear whether there are any reliable differences between taking creatine before or after exercise.
Shortly Before or After Exercise
It seems that supplementing shortly before or after exercise may be better than supplementing long before or after exercise.
One 10-week study provided a dietary supplement containing creatine, carbs and protein to adults who weight trained. Participants were divided into two groups. One group took the supplement soon before and after exercise, while the other group took the supplement in the morning and evening, so not close to exercise.