1-888-988-5515
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If you’re into fitness and working on exercise routines to sculpt your body, chances are you’ve heard about creatine as a supplement to help you achieve your muscle growth goals. Creatine is one of the most popular supplements among athletes, bodybuilders, and fitness enthusiasts due to its performance-enhancing benefits. However, questions always arise about the best time to take it.
In this Yes You Can! article we give you an overview of its benefits and the best time to take creatine. Additionally, we’ll recommend other supplements to help you improve your performance and achieve better results during your training program. Don’t miss out!
Creatine is a substance made from three amino acids. It is found naturally in our bodies—mainly in muscle tissue and the brain—though the liver, pancreas, and kidneys can produce up to one gram of creatine daily. It can also be consumed through foods such as red meat and seafood, but their natural concentration is much lower than what we can find in creatine supplements.
In our bodies, creatine plays an important role in producing energy for muscles. For this reason, it is often considered a popular ingredient in sports supplements for performance enhancement.
Creatine supplementation is highly popular among athletes due to its proven ability to improve performance and recovery. Creatine monohydrate, in particular, has been extensively studied and shown to enhance short-term, high-intensity exercise performance. This makes it ideal for activities like sprinting or races that require quick recovery.
Interestingly, creatine also benefits women who are performing intense workouts during menstruation. Research published in Nutrients highlights its role in mitigating performance dips caused by hormonal fluctuations during this period.
Another reason for its popularity is that creatine is permitted by various sports organizations, even for official competitions.
Given its benefits for high-intensity exercise, creatine also helps gain strength and muscle mass while enhancing performance. According to another study published in Nutrients, creatine combined with resistance training promotes muscle hypertrophy in both upper and lower body regions.
A clinical study published in Frontiers in Public Health found that creatine supplementation could double the strength gained through resistance training in older adults. This combination supports the antioxidant system, strengthens muscles, and improves the quality of life in seniors. In addition, other studies suggest creatine can benefit lean tissue creation and bone properties in postmenopausal women.
There’s no absolute consensus on the best time to take creatine. Some experts suggest that timing doesn’t significantly impact its effectiveness. The key is consistency, so taking it at a time that fits easily into your routine, such as in the morning, pre-workout, or right after your training session is recommended.
However, some studies indicate that taking creatine post-workout produces better results than taking it as a pre workout supplement. These studies highlight that post-workout creatine intake can double lean muscle gains, promote fat loss, and increase muscle mass.
On rest days, creatine is best taken with carbohydrates to boost insulin production, which helps transport creatine to muscle cells. This is especially beneficial for those engaging in high-intensity training during the week.
Just as there is no best time to take creatine, there’s no fixed dose to take. This depends on factors such as weight, physical activity, and the supplementation method chosen. According to MedlinePlus, a typical dose involves 20 grams daily for seven days, followed by maintenance doses of 2.25 to 10 grams per day for up to 16 weeks. Consulting an expert is ideal for determining the correct dose for your needs.
Oral creatine consumption is safe, though it may cause mild side effects such as dehydration, stomach discomfort, and muscle cramps. On the other hand, topical application is known to cause redness and itching.
People with bipolar disorder, kidney disease, or Parkinson’s disease should avoid creatine, as it can worsen symptoms, especially when combined with substances like caffeine. Remember, always consult your doctor before starting any new supplement.
In addition to creatine, natural substances can improve your athletic performance and training results. At Yes You Can!, we offer many products to maximize your efforts. Some of the most outstanding are:
Are you ready to maximize your workouts? Start boosting your athletic performance today with Yes You Can!’s tips and products! Do you want to know more? Continue exploring our blog, visit our online store, or call us at 1-888-988-5515.
