When To Take Creatine For Best Results!
When To Take Creatine For Best Results! Creatine supports muscle to increase the stock of a form of energy called Creatine Phosphate (CP). CP plays a significant role in power generation for short-term, high-intensity exercise. Without going into technical and scientific details, a creatine supplementation helps to increase the CP’s muscle stores, which contributes to feeding the ATP-PC energy system, which is the primary energy system used in the room when Training with maximum weights and power exercises.
Also, when CP levels in the muscle are low, muscle fatigue increases. It has been shown that increasing creatine stocks in the body helps to increase CP levels, leading to better results in anaerobic work, contribute to reducing the depletion of natural our body.
The answer to the title question When To Take Creatine; this would allow you to benefit from:
– Creatine levels higher than what is naturally stored in your muscles, which means more energy for high-intensity exercise and less stock depletion.
– A faster regeneration of creatine levels, which brings better recovery and increases the capacity of creatine stocks for the next time the body will have to use its stocks.
As has been briefly shown above, increasing the amount of creatine in the muscles helps slow down the depletion of Creatine Phosphate. Which means, in other words, increased muscular endurance but also strength and power.
What are the benefits of creatine?
A good handful of studies on creatine supplementation showed that practitioners were able to:
– An increase in strength, power with a better rate of development of force.
– Improve their sprint performance whether for speed or recovery between sprints.
– Improve their agility.
– Gain power in the legs for cyclists.
– Gain power and increase weights for Olympic movements (snatch, shoulder thrown)
– Improve performance on squats and bench press.
– Increase their performance for team sports such as Rugby or Football.
Creatine also gives a more “filled” appearance to the muscle since it results in an intracellular water retention that increases muscle volume. It can not only retain water in your muscle cells but also allow them to appear wider, sometimes even throughout the night. This cell form can have an extremely anabolic effect on the muscles themselves and increase protein synthesis. To make it simple, using creatine allows your muscles to look bigger in the short term and helps them to take over in the long run.
It has also been shown that creatine blurs the formation of lactic acid and some bad Hydrogen Ions that result from intense work.
It is these elements that cause this burning sensation in your muscles at the end of an intense exercise, and by reducing this feeling a little, you will be able to gain some extra repetitions to your series. Moreover, more repetition with the same weight -> Muscle Growth.
When to take creatine and how much?
Using creatine, a charge phase is sometimes recommended. It corresponds to 20g per day divided into 4 doses at the time of meals. If you want to opt for a charge phase, it will be effective if you make sure it lasts 5 days, then chain with a maintenance phase of 4-10g per day.
A loading phase is often recommended as it helps to increase intramuscular creatine stocks as quickly as possible. Once you have completed your charging phase, you should know that your creatine stocks are pushed to their maximum and that all you will need is the amount of maintaining to replenish levels. Even if this phase is recommended, it is not necessary.
Indeed, other studies have proved that a loading phase is not necessarily useful and that the same results can be obtained by consuming only 4-10g per day.
Why should I take creatine before and after training?
Ideally, the best times of the day to consume your creatine are in 30 minutes and 1 hour before training and shortly after training with your protein shaker. Taking the creatine 30 minutes before training leaves it enough time to be digested and used by the body to have an immediate effect on your workout.
The creatine levels in your body can drain quickly and are long to re-feed. So making sure to have enough creatine in the body for your workout seems obvious. Taking creatine, which is a source of energy, right after your training seems a little less obvious. However, this makes sense if you consider that your primary goal after your training is to maximize recovery and response to exercise. Since your muscles are much like a dry sponge after training, they are susceptible to nutrients, and so it seems logical to give nutrients to your body during this post-training window. This is specifically what your body needs to replenish, recover and strengthen. Taking proteins and amino acids increase protein synthesis and reduce catabolism. Adding carbohydrates helps replenish glycogen stocks in the muscles as well as glucose levels, which will create a spike in insulin and therefore lead to an even stronger anabolic response. Creatine, on the other hand, replenishes muscle creatine to help the muscles recover and aspirate some water to hydrate the muscles and give them the impression of breadth. Usually, you must now be convinced that creatine is as effective, if not more after training than before.
The message to remember
Creatine can be used in a very efficient pre-training supplement or alone around the 30 minutes preceding your training, but also just after your training to maximize the results.