When to take creatine (everything you wanna know about creatine)

 When to take creatine (everything you want to know about creatine)

What is creatine? 

Creatine is recognized in the industry as the "evergreen tree of muscle strength growth", it is favored by muscle-building enthusiasts for its role in increasing muscle strength and explosive power, promoting muscle synthesis, and increasing muscle size. However, there has been little understanding of the specific principles and usage of creatine, even for professional bodybuilders, there is still too much confusion and confusion about creatine.

When to take creatine?

In fact, creatine can be taken before and after training. Time: half an hour to one hour before training; 2 hours after training, the sooner the better. It is highly recommended that creatine be supplemented with sugary drinks to improve the absorption rate of creatine and reduce creatine waste. Once creatine is taken, drink at least 1200ml more water per day on top of the original normal water intake to fully utilize the hydration effect of creatine. If the purpose is to improve muscle strength and explosive power, it is recommended not to neglect creatine supplementation before training. If the purpose is to improve muscle circumference and increase muscle volume, creatine supplementation after training is especially critical.

So that will cover the popular question of when should i take creatine.

trying creatine for the first time

When using creatine for the first time, pay attention to the combination of impact and maintenance periods. 1 week of impact period, take creatine 4 times a day, 5 grams each time. If training twice a day, you can take creatine once before and after training. If training once a day, once before and after training. There is no set time limit for the other two, as long as they are 4 hours apart. The purpose of the shock period is to quickly saturate the body with creatine in a short period of time. Without shock, it takes about 30 days to saturate the body with creatine. After the shock period, maintenance with 5 grams of creatine per day is sufficient. The long-term use of creatine is about 1 week of shock, 6 weeks of maintenance, and then 2-3 weeks of discontinuation. Then start a new cycle of shock and maintenance. In normal training cycles, it is also important to pay attention to creatine maintenance supplementation on days when you are not training to ensure the stability of creatine concentration in your body. If the time off training is 20 days or more, you can stop taking creatine and then resupply creatine when normal training begins.

Side effects of creatine
Common side effects.

Gastrointestinal discomfort

Some people may suffer from mild diarrhea and gastrointestinal discomfort if they take too much creatine, but this may vary depending on the individual's body type. There is no definite research to prove that it can cause strong side effects. If you have kidney symptoms, it is recommended that you consult a medical professional before taking creatine to avoid putting a burden on your kidneys.

Creatine has a strong affinity for water and will increase the absorption of water molecules into the muscles, resulting in higher body weight and a larger, fuller appearance. However, the absorption of each person will be different, the magnitude of the increase is not the same. Some studies have shown that the average increase in body weight is about 1 - 3%, so when creatine is suspended, muscle water loss begins, and visually the muscles will become slightly smaller. It is also recommended to drink more water every day when taking creatine to help increase the use of water by the cells and to avoid the chance of muscle cramps.

⦁How long should I schedule a rest period if I want to?

As mentioned earlier, the liver, kidneys and pancreas in the body produce creatine. The purpose of scheduling a rest period is to allow the body not to adapt to the fact that creatine is supplied by supplements, so that the body can recover its ability to synthesize creatine on its own, and to prevent the body from becoming overly dependent on supplements in the long run. As for whether to arrange a rest period all depends on the choice of each individual.

⦁can taking creatine break PR immediately?

Increasing the intake of creatine can indeed help improve strength. But whether or not you can break PR affects many factors, including familiarity with the movement, neuromuscular coordination, movement control, nutritional supplementation...etc. For those who are new to the sport, creatine is not exactly the key to breaking PR.

⦁What is the best time to take creatine?

Different creatine has different timing, but it is recommended to take creatine with meals to enhance the body's ability to absorb it, and also with sugary drinks and whey protein.

⦁Which creatine is the best and which one do you recommend?

I would recommend hydrated creatine. The current research on hydrated creatine is less controversial and is widely recognized as being more effective, as well as being the most readily available, cheapest, and purest creatine on the market today. The creatine monohydrate of Peeta Protein is hydrated creatine, which is not a bad choice.

Conclusion

So there is no specific answer to the question "when is the best time to drink creatine", but the best time is of course before and after a workout. Creatine is an important supplement for a range of different exercise goals, especially if you want to build muscle, or increase strength in a short period of time. There is no specific best time to take it, as it can be taken at any time according to individual needs.

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