Creatine supplements are commonly taken by athletes and bodybuilders, and help to build muscle. So, it can virtually be taken by anyone wishing to gain some healthy weight by building up muscle. You will find many varieties of creatine supplements on the market, and you can safely consume most of those within the recommended daily limits. But, just as anyone wishing to achieve and maintain a healthy weight will know, a lot of our fitness goals can be reached by knowing not just what to eat, but how much to eat and the right time for taking them. The reason is simple: our body functions differently at different times of the day, and we should ideally take any kind of nutrient at the time the body is best suited to process them. So without further ado, let’s find out what is the best time to take creatine supplements.
Before a workout
The best time to take creatine, obviously, is about 30 minutes before a workout. Creatine aids in the process of recycling adenosine triphosphate, more commonly known as ATP. Creatine is also the pH buffer in tissues. Both these actually help a lot on working out; while more ATP translates to more energy, which enables you to work out longer and more efficiently without posing a serious risk to your muscles, the creatine also help maintain the pH balance of the tissues even when you have lost considerable sodium through sweating. Taking creatine about 30 minutes prior to the workout will give enough time for the nutrient to be processed by the body, thus priming you for the exercise.
After a workout
After the workout is also a very good time to take creatine. The argument goes that since the muscles will have undergone ample wear and tear, and you will be sufficiently lacking in energy once the workout session is completed, this is the time your system is ripe for a creatine boost. The ATP synthesis will ensure that energy is pumped back into your system in less than an hour, and you will be raring to go for to accomplish the other tasks for the day.
Loading and maintaining
You can take creatine by following a loading and maintenance routine. Ideally, the loading phase requires you to take about 20 grams of creatine per day, phased out over four installments. This can be continued for around five days, and then you can shift into the maintenance phase, when ideally 4 to 10 grams of creatine is recommended throughout the day, spread out over four installments. It is important to keep in mind, however, that the best benefits would be observed if you take creatine at mealtimes.
Creatine supplements contain a lot of benefits for both men and women. In fact, recent studies regarding this very well researched nutrient suggest that pretty much everyone should include some amount of this supplement into their daily diets. Of course, the recommended amount would vary for each person, depending on their age, weight, and other health concerns. If you do not care much about the supplement, it is good to note that some foods also contain creatine, such as cow’s milk, fish, yogurt, and poultry.