Optimal Timing of Creatine Consumption

Creatine supplements are powerful in the promotion of strength, muscle gains, and enhanced energy during exercise. Creatine is an important part of protein metabolism and it is essential for the energy needed for muscle contraction.  When creatine is used in combination with strength training, it boosts the ability to build muscle and to enhance strength.

 

The popularity of creatine among bodybuilders and others looking to build muscle for a variety of reasons has steadily increased.  It has profound effects on those taking it in regards to the amount of muscle they are able to build and the energy capacity that they are able to exhibit while working out has been a major contributor to its popularity.

Many bodybuilders or those getting into weight training, however, simply take creatine whenever they decide to take it during the day, not realizing that the timing of creatine intake is also as important as taking it.   If creatine is taken at the incorrect times of the day in relation to workout time, it can be rendered ineffective.  For those who want to get the maximum effects of creatine supplementation, read on.

It’s all about taking creatine relevant to training times.  Studies have shown that taking creatine morning and evening, without taking into consideration weight training times, does not have as great of an effect on strength and muscle as taking creatine after a strength training workout.

According to Antonio et al., those “consuming creatine immediately following weight training experienced a greater increase in muscle mass than participants who engaged in resistance training while consuming creatine before training, or subjects within the control group that lifted weights but did not use creatine at all.”

In other words, taking creatine after a strength training workout was more effective than either taking creatine before training or taking it at all.

Additionally, studies have shown that the more creatine that is consumed post-exercise, the more it appears that muscle gains are enhanced from taking creatine.  The most optimal time is one to two hours post-workout.  This improves cellular hydration, promotes muscle protein synthesis, and also improves the ability to gain muscle mass.

Weight training actually breaks down muscle.  This is a catabolic breakdown of muscle that takes place while one is exercising as well as for many hours after a session.  Taking creatine after a workout helps the body to inhibit this catabolic effect and allows the body to synthesize muscle at the appropriate time, which is right after a workout when it is needed most.

According to research, the intake of creatine post workout, promotes muscle growth and there is a pronounced difference in gains from taking it at this time.  The recommended dose is five to ten grams each day following a workout.  Creatine is considered to be safe and is relatively inexpensive, so many professionals suggest taking it after each workout, often before and after the workout.

If you are hoping to make the best gains, a high dose after is always ideal compared to smaller doses before and after.