Creatine is a naturally occurring compound in certain foods, such as meat and fish. Its synthesis is also observed in the body. It is mainly biosynthesized in the liver, kidneys, and pancreas. It plays a critical role in giving cells, specifically muscle cells, energy, and that too mainly in activities of high intensity and short duration, such as weightlifting or sprinting.
Creatine supplements are widely used by professional athletes and bodybuilders to enhance performance and muscle gains, making them a highly researched and widely used nutritional aid in the fitness industry.
Creatine boosts phosphocreatine availability, a key molecule for regenerating adenosine triphosphate, enabling improved performance in high-intensity exercises, muscle gain, and faster recovery between workouts by increasing ATP availability.
Benefits of Creatine Supplement
- Increased Muscle Mass: Supplementation with creatine or electrolyte powder with creatine supplement in combination with resistance training was shown to elevate intramuscular water content and, over time, is a muscle booster while improving protein synthesis.
- Improve Strength and Power: Creatine supplementation has been found to increase the power of high-intensity, short-duration exercise activities such as weight lifting, sprinting, and jumping. It provides that needed energy for muscle work, which is why increases in strength and power output have been noticed.
- Faster Recovery: Creatine load ensures quick recovery between repetitive exercises by recharging the ATP in the muscle cells. It reduces the damage and inflammation of the muscles, making one able to train more and at a higher intensity.
- Enhance Exercise Performance: Creatine supplementation increases phosphocreatine availability in muscle cells. It enhances exercise performance in conditions that involve short rest intervals, interval training, and circuit training. Creatine supplementation may also improve cognitive function.
What Is the Best Time to Take Creatine?
- Pre-Workout: Some also choose to ingest creatine pre-workout. Although the immediate post-workout period is probably most ideal for nutrient delivery, ingesting creatine prior to your session will ensure that you have elevated the available levels of stored phosphocreatine within your muscles, which can aid maximal strength and power output during your workout. It may aid in muscle recovery after training.
- Post-Workout: Some people like taking creatine immediately after their workout. While that may work, when creatine is taken at that time, it will be absorbed quickly by the muscles, which are most receptive to nutrient intake at this time. This supposedly helps recover and repair muscle.
- Loading phase: Loading means consuming a higher dosage of creatine in the first week of use, split into many smaller doses throughout the day (common practices suggest around 20 grams/day total for most users), and then engaging in a lower dose of creatine after this week, around 3-5 grams/day. For most people, however, it’s not necessary, and sometimes it might cause digestive issues in a select few.
- Anytime: Creatine can be consumed anytime during the day, with or without a post-workout, and its consistency is more important than the timing. It can be mixed with water or a favorite beverage.
- With a Meal: If you experience any gastric upset when taking creatine on an empty stomach, you can take it with a meal. It has also been shown that taking creatine with carbohydrates or protein can aid in its muscle uptake.
- Rest Days: Keep supplementing with creatine on rest days, which makes your muscles always saturated with creatine, providing the greatest benefit for performance and recovery.
How Much Creatine Should I Take Daily?
The dosing of creatine will vary depending on the fact that you consider your body weight, muscle mass, and responses to the creatine supplement. Consult a qualified sports nutritionist before starting any supplementation protocol; that would ensure you’re safe from the underlying health concern and create a protocol that is needed for you.
Loading Phase: 20 grams per day in the form of 4 doses of 5 grams each, for 5-7 days. The loading phase was designed to speed up muscle tissue saturation with creatine, while with the maintenance phase, the reasons revolve around the maintenance of elevated creatine levels over time.
Maintenance Phase: 3-5 grams per day, taken once daily. Some athletes skip the loading phase and instead immediately start getting the maintenance dose of 3-5 grams daily. Although it might take a bit longer to saturate the muscles fully with creatine, it can still be effective in due time.
Which Creatine Form is Best for You?
Creatine monohydrate is the most commonly studied and consumed form of creatine, which is an effective, safe, and inexpensive molecule, along with other naturally occurring forms such as creatine ethyl ester, creatine hydrochloride, buffered creatine, and liquid creatine. Many fasting supplements also include creatine.
Conclusion
The best time to take creatine depends on personal goals. While some may prefer it pre-workout, thinking that timing will best serve their workout, others may prefer it post-workout in order to better utilize their recovery nutrient profile. However, consistency of supplementation holds the real key. This is best effective for creatine supplementation if it is maintained and supplemented at consistent timings throughout each day, so that the muscles then adapt to retain certain levels at that time.