When is the best time to supplement with creatine?
Sustained supplementation of moderate amounts of hydrated creatine has been shown to increase skeletal muscle weight, pure muscle mass, and muscle fiber size
But for many years, people who love bodybuilding have always been confused about when is the best time to supplement creatine: before training or after training?
Some studies show that the timing of creatine intake is not important, but they leave more questions.
Recently published research comparingdifferences in pre- and post-workout supplementation:
The
Pre-training supplement group received five grams of hydrated creatine immediately before training, while the post-training supplement group also received five grams of creatine immediately after training. All subjects received daily bodybuilding training designed specifically for muscle hypertrophy purposes
Experimental results: The muscle mass and bench press strength of both groups of subjects increased, however, the fat mass and body weight did not change.
However, there is some slight indication in the study that the group that supplemented creatine after training had better gains in muscle mass and bench press strength, but the difference was small.
The researchers reasonably speculate that the reason for this phenomenon is that the subjects in the study had a high training level and the study plan was short, so it is difficult for well-trained athletes to increase muscle size. and muscle strength continue to improve.
In addition, these remodeled bodybuilders have already consumed a large amount of protein, which may have affected the results of the experiment (creatine in food will be stored in the muscles, which may reducing the actual benefits of creatine supplementation).
Is there any way to maximize the effects of creatine?
Answer:This is a very good question. First of all, if you don't drink a lot of water, the effects of creatine will not be realized. If you want to get the best results, you must drink plenty of water!
In addition, Creatine is also a very good combination when used together with high-quality carbohydrates. They can store a large amount of water in the body, but this method is recommended after training.
When we digest carbohydrates, the pancreas secretes insulin. The simpler the carbohydrate, the higher the insulin levels. Insulin brings nutrients to muscle tissue and plays a large role in muscle recovery. If you take creatine together with simple carbohydrates, it can speed up the absorption of nutrients into muscle tissue. However, insulin can also cause fat to be stored in the body, so it is recommended that you consume a large amount of carbohydrates during breakfast and after training, because a large amount of fat will not accumulate in the body during these two periods.
Warning: If you have high blood pressure, diabetes, are undergoing medical treatment, are taking nonsteroidal anti-inflammatory drugs, are over 40 years old, or have any liver or kidney disease, do not use creatine before Please consult your doctor first.
Creatine is not suitable for ordinary people to consume. If you plan to consume it, you must use it under the guidance of a physician, nutritionist or professional. Improper use may cause side effects including: muscle lacerations; water retention and increased heart load; renal failure in those with poor kidney function; electrolyte dilution caused by increased water intake, causing cramps or vomiting; gastrointestinal discomfort