Creatine course sensibly

When you’re looking for information about creatine, you can mainly find out that it will help you achieve more muscle mass (with sufficient protein intake), more strength and better anaerobic capacity, which is very useful for weight training. At the same time, you can read little about how to use it properly, although maximum effectiveness will require awareness.

You needn’t be afraid of creatine. It’s not a steroid, only an organic compound made up of a number of amino acids. You also take it in with foods such as beef, so it’s a fully natural active agent. On the other hand, if you want to improve your training results, you’ll need creatine in larger quantities and in a pure form, unlike in meat, the fat and protein content of which slows down absorption.

So, now you know why it’s a good idea to take in creatine the question is when?

The goal is to achieve maximum effectiveness and make the most of your creatine. Timing your nutrients is crucial; for example, taking carbohydrates affects recovery and growth, as well as glycogen reload and protein synthesis. Why should it be any different with timing creatine?

Creatine users usually believe in the following timings:

• Before workout

The point in taking creatine before workout: the more creatine, the more ATP, which is a primary source of energy for muscles. More ATP means more strength to muscles. More strength means increased muscle contraction and moving heavier weights. And moving heavier weights, along with a proper diet, leads straight to a bigger muscle mass.

• After workout:

The point in taking in creatine after workout is to reload nutrients. After workout, due to the emptied glycogen stores, the tired body quickly processes any nutrient and uses them for muscle recovery. Add some creatine to your protein and carb shake to replenish your energy stores!

• During the day:

Mainly during the loading phase, many use creatine in the morning and in the evening. That means a period between 7 and10 days. There are some, though, who think that the point is that creatine should just be “taken in” and don’t care much about timing.

Findings of a recent research

The latest study was made last year by the Journal of the International Society of Sports Nutrition. They gave 19 amateur bodybuilders 5 grams of creatine before or after workout. They had 5 training sessions a week, and they also had to take 5 g creatine any time on their rest days. They followed a push/pull/legs routine.

The findings show that creatine is much more effective when taken after workout. Taking creatine supplement while doing weight training supports the growth of fat free muscle mass and increases strength. As regards body composition and strength, creatine taken after workout proved to be more effective than before workout.

What the BioTechUSA team suggests

According to the above study, both groups made progress and both could benefit from the effects of creatine to some extent, so there’s also a point in taking creatine before workout. Nevertheless, getting a full picture of the effective use of creatine will definitely require further studies.

What do we suggest?

It’s best to take creatine before AND after workout if you really go for maximum effectiveness.

During the loading phase of the first 5–7 days, take 2–5 g of creatine four times daily. On training days, take 1–1 serving before and after workout. After 7–10 days, reduce the 2–5 g creatine to 2 servings daily, still taken before and after workout on training days.

You can find our creatine products here.

BioTechUSA