Creatine is found in many pre-workout supplements, but is this the best time to take creatine? Find out how the time you take creatine and its dosage can affect your results in the gym.
Creatine supplements as guest workers. They are not going anywhere in the near future. But unlike guest workers, creatine works.
As one of the most studied additives on the market, its effectiveness is unparalleled. However, that we have learned a lot of discoveries about monohydrate, as a miracle additive, it is no wonder that visitors to the gym have more questions than answers.
The most common questions concern the time of admission (the schedule of admission when taking creatine). Is it better to take a dose before or after training? Let’s solve this issue and others to make sure that you squeeze the most out of your intake.
WHAT IS CREATIN FOR YOU?
Creatine is an integral part of energy education, energy expenditure and recovery process. Since the body primarily uses ATP (adenosine triphosphate) during strength training, it breaks down this complex substance to ADP (adenosine diphosphate). This is the work of creatine – to restore from ADP back to ATP to support repetitive work.
Since the body can only do so much, how much it is allowed in a natural way, supplements containing monohydrate make sense. You will be able to replenish ATF stocks faster, with the help of a ready-to-feed stock.
In addition, monohydrate superhydrates muscle cells, which allows it to easily and effectively carry out vital processes involving cellular organelles, protein synthesis and other important work at the microscopic level.
What is the use and result of this? Hydrated and restored muscle cells, allow you to work longer, harder, and more often. In turn, you quickly become bigger and stronger.
CREATINE BEFORE OR AFTER TRAINING?
So, when to take a dose of creatine? A short answer is before and after training. Before training, it would be wise to load muscle cells with monohydrate to reap benefits at the very beginning of the workout.
But let’s not forget about the critical need for recovery after training. Although the old concept of the most important “window” is destroyed, you can not argue about the importance of timing. This still matters when it comes to the maximum possible set of muscle mass while remaining slim.
After training, your muscles are prone to a brutal breakout session and exhausted. Now is the time to shove some good things into them to help start the recovery process. You will want to download a new portion of monohydrate, so it can have preferential rights to starving muscle cells.
Why take creatine after training? You say, perplexed: “After all the work has already been done”? Admission of monohydrate after training, prepares you for your next training session. There is an old saying that after training you must eat for your next workout, not the one that you just finished. If you are favorable to this, you will be more than ready for your next training session.
See also: Use and action of anabolic steroids
HOW TO TAKE CREATINE AND WHEN?
So, you know, you need it. You know when to take creatine. And now the question: how much to take creatine? Total body weight, muscle composition – three types of build, and other factors play a role in the dosage, but start with 3 to 5 grams before and after training.
Important point: pay attention! do not be one of those guys from the locker room of the gym who swallow dry monohydrate powder, for one minute before going out to the gym flooring and pulling off the weights from the carpet. This is stupid and that’s why. For your body, the time initially takes time to digest any food source, process it, and then distribute it and deliver it to where it should go (even on an empty stomach).
Be sure to give any insignificant food intake and / or supplement (including creatine) at least 30 minutes, to digest properly, to take full advantage of their benefits.
DO I NEED TO DOWNLOAD CREATINE?
Loading creatine was a practice that was highly recommended when it first entered the market. There was a theory that you have to saturate the muscles with monohydrate for the created and observed the effect of muscle fluidity. It was believed that this would be the impetus for the initial increase in the strength and volume of muscle mass (muscle).
But research has proved that such practice is not needed. Several studies have concluded this conclusion, through short-term and long-term supplements, both the support protocols and, and the downloads have had similar final results. In short, you can simply start with a maintenance dose, if the download is not yours.
CREATIN DOSAGE ON RECREATION DAYS (HOLIDAYS)
Here is another common question when it comes to creatine. What do you do when approaching a free day or, despite the days of rest? On rest day or low intensity days (maybe you do cardio workouts on weekends), take only one supporting dose of creatine. The morning dose may be the best option when your body is positioned to absorb nutrients.
WHAT IS THE BEST TYPE OF CREATINE (IN WHAT FORM)?
Ethyl ester, liquid, powder, dicreatine malate, micronized, krealkaline, and effervescent creatine (monohydrate), monohydrate, creatine ethyl ester, effervescent).
There are many forms of creatine in the market and each promises to be better than the previous one. Again and again, studies have shown that good old monohydrate (in powder form) is still the most effective way to maximize the benefits of taking monohydrate supplements. Creatine monohydrate is also the cheapest among other creatine types, so your wallet will say thank you too.
KEY CONCLUSIONS ON THE TIME OF RECEPTION OF CREATINE
Adding an admixture, perhaps the most popular legal substance in the world, to increase productivity is the intake of monohydrate – and the hedgehog is understandable! If your goals include getting a bigger and stronger physique, choose wisely. Take simple monohydrate at the right time of the day and, as with the regulations for any supplement, be patient. The buildup of muscle mass naturally takes time and serious work in the gym.
Dear readers and visitors to the blog workout-motivation.biz, write your comments to discuss together and answer the question: when is it best to take monohydrate, all the same before, after training or at any time? And I, in turn, will know in the right direction whether I am moving, and what to consider in the next posts, in order to improve the quality and relevance of the published materials.