For these reasons, creatine supplementation has been at the center of attention for fitness enthusiasts and competitive athletes looking to improve performance. A new and expanding body of evidence points to the specific advantages of creatine loading, i.e., the benefits that come with taking it at a particular time. This article goes over the research to help you decide if you should be supplementing with creatine before or after your workout. It addresses how the timing of consumption can affect changes in LBM and strength.
Research shows that taking creatine before and after workouts can provide distinct benefits. Taking creatine before working out can increase your lean body mass by 1.3%. It can help your bench press increase by 6.8%! Taking creatine post-workout may increase your lean body mass by 3%. In other news, you can expect a 7.5% boost to your one rep max bench press. If you’re concerned about the expense, we have that covered too! You can use creatine exclusively on training days and still experience gains in strength and endurance to a remarkable degree.
Understanding Creatine Loading
Accelerated creatine loading is a usually adopted practice to most quickly saturate muscles with creatine. This process generally includes ingesting about 20 grams of creatine per day for 5 to 7 days. This high baseline dose at first lets athletes reach peak muscle saturation faster.
After this loading phase a maintenance dose is suggested, usually 2–5 grams per day. However, individuals with larger body sizes might need a little more, around 5 to 10 grams per day. You might be using the wrong loading strategy and there’s a better option. Regardless, choose a daily intake around 3 grams for 28 days to achieve muscle saturation at an accelerated rate, albeit slower than previously referenced.
You go about it, the key is to make sure you are consistently taking creatine—especially on days off—to ensure you keep your muscles saturated. This reliable flow of amino acids makes it possible for athletes to fully capitalize on improvements in muscle strength and endurance from each training bout.
The Science Behind Timing
Scientific studies have demonstrated that the optimal time to take creatine is within a few hours around your workout. For best results, you can take it before or after working out. Research has demonstrated that timing creatine around your workouts increases muscle creatine levels even further. Because of this, taking it at this specific time causes more improvements in strength and lean mass than taking it at different times.
5 grams of creatine will reach peak levels in your blood within 1 to 2 hours. It remains potent for at least 4 hours after that time. This timeframe lends credence to the theory that taking creatine right before or after your workout can help deliver the best results. Other experts suggest dividing your total dose into four doses. 5g at a time, several times during the loading period.
Additionally, supplementing with creatine post-workout has been linked to enhanced recovery and muscle repair. The post-workout time frame is essential for repairing torn down muscle. Properly capitalizing on this time can set you up to have better performances in subsequent workouts.
Assessing Individual Needs
While there are general recommendations for creatine intake, individual needs can vary greatly. Things such as body size and training intensity should be considered when deciding how much creatine to take. In turn, those with larger body sizes should have an adjusted dosage to achieve the desired results.
When planning the best timing for creatine supplementation, it’s important to factor in individual training goals. Athletes looking to increase muscle mass will significantly benefit in their performance through pre-workout intake. For individuals focused on recovery, post-workout intake would be more advantageous.
Ultimately, the success of creatine supplementation depends not only on its timing but on regular application over the long term. Frequent consumption keeps the muscles saturated, supporting continual improvements in strength and endurance.
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