However, other studies have demonstrated that adding carbs provides no added performance benefits ( 24, 30). Several studies have reported that consuming carbs with creatine increases the extent to which it’s taken up by your muscles ( 25, 28, 29). Researchers have tried adding other ingredients, including protein, carbs, amino acids, cinnamon, and various plant-based compounds to increase its effectiveness ( 23, 24, 25, 26, 27). While the benefits of supplementing with creatine are well established, many people wonder how to maximize them. However, it may be a good idea to take it with a meal. ![]() When you take creatine on rest days, the timing is probably less important than on days you exercise. However, it may be beneficial to take the supplement with a meal, as discussed next. Overall, it probably doesn’t make a big difference when you take this dose. If you are taking a maintenance dose, the purpose of supplementing on rest days is simply to maintain the high levels of creatine in your muscles. This quickly increases the creatine content of your muscles over several days ( 22).Īfter that, a lower daily maintenance dose of 3–5 grams is recommended ( 1). This phase involves taking relatively high amounts (approximately 20 grams) for about five days ( 19). When starting to supplement with creatine, a “loading phase” is typically recommended. The goal of supplementing on rest days is to keep the creatine content of your muscles elevated. Supplement timing on rest days is likely much less important than on exercise days. The best time to take creatine isn’t entirely clear, but it’s likely beneficial to take it close to when you exercise. One group took the supplement soon before and after exercise, while the other group took the supplement in the morning and evening, so not close to exercise.Īt the end of the study, the group that took the supplement close to exercise gained more muscle and strength than the group that took the supplement in the morning and evening.īased on this research, it may be better to take creatine close to exercise, rather than at some other time of the day.įor example, you could take the whole dose after you exercise or split the dose, taking half of it before you exercise and the other half afterward. Participants were divided into two groups. One 10-week study provided a dietary supplement containing creatine, carbs, and protein to adults who weight trained ( 20). It seems that supplementing shortly before or after exercise may be better than supplementing long before or after exercise. It’s Best to Supplement Shortly Before or After Exercise Overall, based on the limited research available, it’s not clear whether there are any reliable differences between taking creatine before or after exercise ( 19). ![]() However, other research has reported no difference between taking it before or after exercise ( 17, 18). One study examined whether it was more effective for adult men to consume five grams of creatine before or after exercise ( 16).ĭuring the four-week study, participants weight trained five days per week and took creatine either before or after exercise.Īt the end of the study, greater increases in lean mass and strength were seen in the group that took creatine after exercise. Several researchers have tried to find the best time to take creatine supplements. ![]() You can take it shortly before you exercise, shortly after you exercise, or at some time that isn’t close to when you exercise.Īnother option is to split your daily dose and take it throughout the day. On days you exercise, there are three main options regarding when to take creatine.
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