When should you take creatine to optimize muscle growth? Here is the science

Creatine remains one of the most talked about supplements in the fitness world when it comes to increasing muscle mass and promoting muscle recovery. Some take it before training, and others take it after training or first thing in the morning. It has been on the list of most popular supplements among athletes and fitness professionals for decades.

Creatine has remained popular for so long, likely due to its multitude of evidence-based benefits, including reducing blood sugar and increasing muscle mass and strength. Most researchers and fitness professionals believe creatine is a safe and effective supplement when taken correctly. Let’s look at the science behind the benefits of creatine and the best time to take this supplement to optimize muscle growth.

What is creatine?

Creatine is a compound formed during protein metabolism and a natural supplement found in your body, particularly in your muscle cells. Around half Most of the creatine your body stores comes from your diet, including seafood and red meat. Your liver and kidneys make the rest from the amino acids arginine and glycine.

Your muscles use creatine to help produce energy when you lift heavy objects or perform vigorous-intensity workouts. In 1832French scientist and philosopher Michel Eugène Chevreul was the first man to extract creatine from meat. So he labeled his new discovery creatine as the Greek word createdwhich means meat.

When is the best time to take creatine for muscle growth?

The right time and amount you need depends on factors like your workouts and goals. Although there is plenty of research on creatine, there is no clear conclusion as to whether it is better to take creatine before or after resistance training so that you can do what works for you. better. Studies indicate that supplementation closer to your workout is optimal. Try to ensure you choose a quality supplement that has been tested and certified by an independent third-party testing laboratory like NSF.

Before exercise?

THE research suggests that consuming creatine before exercise can increase your strength and muscle mass, whether you take it right before exercise or several hours before. Blood flow to your muscles could remain increase for half an hour after taking creatine.

After exercise?

Consuming creatine immediately after exercise or several hours later has also been shown to produce similar muscle benefits in younger and older adults. Researchers conclude that exercise helps prepare your muscles so they are ready to absorb more creatine. Some evidence indicates that taking creatine after a workout has a more significant impact on body composition and strength than taking it before exercise, but more research is needed.

Stay consistent

Studies suggest that creatine supplementation consistently generates the best results in muscle growth, and researchers conclude that consistency is more important than timing when it comes to increasing muscle mass.

What are the benefits of creatine?

Here are some of the potential, evidence-based benefits of creatine supplementation:

• Increase your energy and muscular performance.

• Improve your strength and muscle mass.

• Booster the formation of proteins that increase the size of muscle fibers.

• Creatine can reduce levels of myostatin, a molecule that hinders muscle growth.

• Reduce fatigue and feel more energetic.

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