When to take creatine

Top tips on when to take creatine to build muscle

Creatine is a vital muscle building supplement in this article I am simply going to suggest the best time in which you take it and not cover what it actually does if you are after how creatine works then check out the link.

On the back of many creatine supplements you will see the directions to take a loading dose. The aim of this is to saturate the muscle and then you take a serving once a day to maintain those levels. I suggest you don’t bother with this, from my own experience it’s rather unnecessary. I feel utilising your bodies natural process post work is the best time to take creatine. Assuming you have your post workout nutrition correct your body should be stimulated into an anabolic state. Your insulin levels will compliment the effect of creatine and aid the molecule being absorbed back into the muscle and aid recovery. Post workout is when to take creatine.

Creatine comes into effect when stacked with other supplements. This goes without saying for almost all supplements you need to combine them in order to get the most out of them. Each and every one comes in handy at different times of the day. For instance a protein shake, this can come in a variety of form, isolate, whey, and casein each ones serves a purpose for use at different times throughout the day. Although creatine also comes in a variety of forms creatine monohydrate is the simplest most effective composition to aid muscle growth.

Other people may argue that before working out is when to take creatine. There is a certain argument to this such as this study on creatine’s absorption time. [1] The study shows that creatine in solution is absorbed almost twice as well as that present in a solid form in a tablet for instance. It also shows the levels int he plasma over a 6hour period after which the concentrations begin to drop. Just because they are decreasing however doesn’t mean the creatine isn’t stored in some way in the muscle so it can be used when needs be. It seems unlikely that creatine in solution can give up a phosphate molecule to supply the ADP molecule in the muscle when needs be. It’s more likely that creatine in the muscle itself does this. This is the reason I don’t take creatine before workouts. It gives me no added affect and I just prefer taking it post workout.

If you are taking creatine before working out then you should check out my post on pre workout supplements.

When to take creatine if you are trying to lose weight?

Creatine is not a supplement that is usually associated with those trying to lose weight in the sense the everyday human being does. However if you are trying to maintain muscle mass it can come in quite handy.

Retaining muscle mass does require the muscle to still be stimulated. You don’t see bodybuilders stop doing weight before a show, all the added cardio will cause an excess of catabolism. If you are one a cut when to take creatine is up to you but I suggest post workout as always.