When do drink creatine

Creatine can be a polarising topic in the world of health and fitness. Often associated with pumped-up gym-bros and bench-hogging swolediers, creatine's reputation among the fitness world is varied. But is it justified?

It's unlikely. That's because you probably eat creatine every day — you just don't realise it. When you eat meat — a delicious rib-eye steak , for example — your liver and kidneys take in the amino acids to make creatine, which is then transferred to your muscles as a form of cellular energy called creatine monohydrate.

The creatine supplements you're likely to have seen work in a similar manner, with your body converting the supplement into creatine phosphate, feeding your muscles during explosive exercises such as plyometrics, sprints, heavy lifts and HIIT routines. However, your capacity for the fuel that's provided by creatine phosphate runs out at a rapid rate during this type of training, meaning that added creatine supplementation can give you more power for higher reps.

Similarly, creatine has been found to maintain and build muscle even with zero training. That's according to a study from Canada's St Frances Xavier University, which found that by gulping two 20g of creatine four times a week, test subjects maintained physical strength without even glancing at a barbell.

But, is the fabled muscle-builder creatine suitable for your lifestyle? Utilise our guide, below, to find out. Creatine helps you recover between sets. Over time, this leads to faster gains in both strength and size. Creatine has proven itself over the years to be one of the most effective supplements for improving performance during repeated bouts of intense exercise.

Combined with weight training , creatine slows the loss of bone mass as you age and could ease the effects of osteoarthritis, where joints become stiff and painful. That said, creatine, inevitably, has different effects on individuals. The effects of creatine should be evident in a week in most using the supplement— with your training volume and strength increasing.

That said, it's not a magic pill. When we resynthesise at a high rate, it means potentially we can exercise more readily 1 and may even have a higher intensity session with shorter rest periods required, which hypothetically would aid with hypertrophy 2.

However, you still have to lift the weights and bigger muscles do not always equal increased strength. Really, it depends on your objectives. If you're a thirty or forty-something Dad looking to top-up his strength levels, you'll be getting enough creatine from a high-protein diet. If you're a bodybuilder, athlete or CrossFitter looking for an added edge on your physique or your performance in high-intensity competitions or workouts, then creatine supplementation could work for you.

Read on to find out why. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes.

We cannot search for an empty value, please enter a search term. Why take creatine? Taking creatine before a workout Taking creatine after a workout Take creatine whenever The best way to take creatine Let our nutritionist explain how to take creatine here….

Buy Now. References Rodriguez, N. Journal of the American Dietetic Association , 3 , Kreider, R. Journal of the International Society of Sports Nutrition , 7 1 , 7. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition , 14 1 , The daily recommended dose of 3—5 g of creatine monohydrate should therefore also be taken during exercise-free periods.

Because it is not that important when creatine is taken, it can also be taken with meals. Skip to main content. Taking creatine and supplementation Creatine supplementation has been proven to have positive effects on the body and physical performance. When do you take creatine? After a workout? What the science says about this supplement might surprise you.

For many lifters, the most important question is no longer "Should I take creatine? Back in the s, creatine was the supplement that I stashed under my bed. But there's no longer any reason to be ashamed of taking it. It is now one of the most well-researched supplements, and studies have begun linking it to benefits that extend far beyond muscle building, including anti-aging, memory support, and cell protection capabilities.

In fact, there's a strong case that pretty much everyone should take it , including both men and women. The new question is when to take creatine.

Nutrient timing is a hot topic, especially among athletes and anyone looking for an edge in the gym. Part of this stems from solid science showing that the timing of carbohydrate consumption can influence important aspects of recovery and growth, such as glycogen replenishment and, to a limited degree, muscle protein synthesis. The other side is practical—you want the most bang for your buck when it comes to the nutritional products and supplements you purchase.