When Is the Best Time to Take Creatine?

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Creatine is one of the most popular exercise performance supplements.

It increases strength and muscle mass as per found in the studies. In full Extensive research has also found that it’s safe to consume

As we all are familiar that creatine is effective and safe but many of the people do not know what the best time to take it is. There is a little bit of confusion in the mind of people. In this article, we will demonstrate you all the people when to take creatine.

Why Take Creatine?

It is a molecule that’s naturally found in your cells. Creatine is also a popular dietary supplement that has been widely studied. It can lead to several unrelated health benefits and the other performance benefits when taken as a supplement. The some of the health benefits include muscular health, neurological benefits, and improved exercise performance.

In some of the studies, it is found that on average creatine can increase strength 5-10% in average.

Creatine is helpful in producing cellular energy level inside the body. Creatine is best for the people who want to promote overall health and want to increase muscular strength.

Supplementing on Days You Exercise

So how should you take it on the workout days?

You can split your daily dose and can take it throughout the day or you can take it before your exercise and the third option is to take it after your exercise.

Ps: You must not take creatine during workout

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Should You Take It After You Exercise?

Now in many of the studies, it is found that males can take 5gm of protein before and after their workout. Because these are the most effective times to take creatine.

In a four-week study, the participants have taken creatine 5 days a week, before and after their workout. After the completion of the study, it is found that they have to gain lean mass and there was a decrease in body fat mass.

In the other research, it is found that there is no difference of taking it before and after exercise.

It’s best to Supplement Shortly Before or After Exercise

Supplementing on Rest Days

Timing is less important on the no workout days. The main goal of taking supplements in the rest days is to take the daily intake amount only. There is no such issue of time in the rest days.

If you are starting to take creatine then you must load 20gm of creatine for about five days. Then creatine content for your muscle will be enough. After that daily dose of 3-5gm is recommended for you.

Should You Take Anything Else With It?

The benefits of taking creatine are very good but many people wonder how to maximize their benefit.

To increase the benefits of creatine researchers tried adding other ingredients that are:

  • Carbohydrates
  • Protein
  • Amino Acids
  • Cinnamon

And other plant-based compounds to increase the effectiveness of creatine.

In several studies, it is found that taking carbs with creatine helps in increasing its impact on the muscle. But consuming carbs can lead to excess intake of calories which can lead to increase in bodyweight.

So, creatine is an effective and safe supplement. If you will take extra carbs and protein, it can help you maximize the benefits of its. For more stuff like this Stay Connected 


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