2023-06-29 08:06:13
The choice of the ideal time to take creatine is still the subject of intense debate.and scientific studies have not yet reached a definitive conclusion about it.The benefits of creatine are cumulative over timeand when consumed regularly accumulates in the muscles resulting in improvements in strength, power and athletic performance.Consequently, at present, the recommendation is to always take it at the same timeregardless of whether it is before or after training.
Discover how to take creatine before or after training in the most effective way to maximize its benefits in terms of sports performance and muscle recovery.
take creatine before training
ingest Creatine before training allows the substance is digested and reaches the muscles in time to take effect during exercise.
Creatine stores can be depleted quickly and take considerable time to replenish. Therefore, it is essential to ensure that you take enough creatine to reap its full benefits.
Produces an increase in energy.Optimizes muscle strength and endurance.
Recommended pre-workout dosage
It is recommended take around 3-5 grams of creatine pre-workout. If you are in the loading phase, the dose can be higher, around 20 grams daily divided into several doses throughout the day for 5-7 days, before moving on to the maintenance dose of 3-5 grams.
What kind of training is recommended to take before?
Strength and speed training: take creatine 30 minutes before exercise.High Intensity Interval Training (HIIT): take creatine before exercise to increase the energy available during short, explosive efforts.
take creatine after training
Consuming post-workout creatine, which acts as an energy source, immediately after training might seem counterintuitive. But the main goal after exercise is recovery and enhancing training results.
After training, the muscles become more receptive to nutrients, so it is essential to provide them to the body to facilitate recovery, replenish reserves and increase volume and strength.
muscle recoveryprotein synthesis in muscle
Recommended post-workout dose
The recommended dose of creatine after training It is the same as that of the previous moment, in patterns of 3-5 grams.
What kind of training is recommended to take after?
long duration aerobic training: preferable to ingest creatine after completing the exercise.Team sports training (soccer, basketball, etc.): consume creatine after exercise to improve recovery and maintain strength and power over time.Flexibility and mobility training: take creatine after exercise to facilitate recovery and maintain the integrity of muscles and connective tissues.
In which cases is it recommended to take as an intra-workout?
The use of creatine as intra-training is not remarkable within the supplementation in athletes, since its use is usually more beneficial in pre and post training.
In any case, taking creatine during training can be effective in high-intensity training with multiple series, providing the concentration of phosphocreatine in the muscles and improving recovery.
For how long to take creatine?
Suggested duration for creatine supplementation may vary, though a popular option is to use eat-rest cycles. Some studies propose consume 5 grams of creatine daily for six weeks, followed by a three-week break.
If you choose to take the maintenance dose directly without a loading phase, rest periods will not be necessary.
Important aspects before choosing when to take creatine
When considering the use of creatine, it is essential to keep certain factors in mind to take full advantage of its effectiveness:
Consistency in daily intake is more important than the specific time at which it is taken. Establish a regular schedule and make sure you do not miss any dose. The combination with foods that provide carbohydrates facilitates its absorption. You can take it with a meal or drink that contains carbohydrates to optimize its transport to the muscles. If you are taking other supplements, it is important to consider their compatibility. In addition, you can find supplements that enhance its benefits. Individual preferences: pay attention to how you feel when taking creatine and how it affects your performance and recovery. Adjust the doses to your routine and lifestyle. Finally, remember that it is essential to maintain a balanced diet and stay hydrated. It is always advisable to consult with a health professional or nutrition expert before starting any supplementation to obtain personalized advice according to your specific needs and goals.
conclusions
Athletes can take full advantage of the benefits of creatine by including it as one of the substances in your pre-workout supplement, approximately 30 minutes before exercise, and also consuming it as part of your post-workout shake immediately after exercise.
Research supports this practice as an effective way to use this supplement at both key times.
The benefits of creatine intake are cumulative, so the time of intake is indifferent, the important thing being its intake.
Choose the best creatine monohydrate to get stronger
If you are looking to improve your sports performance and increase your muscle mass, creatine monohydrate is an excellent option that you should not overlook. At HSNstore you will find the best creatine supplements to include in your daily diet.
Creatine Monohydrate
Creatine monohydrate before training is a good option to help the body increase energy and strength during intense exercise. Taking it as a post-workout can help speed muscle recovery and growth.
Check all the info and buy your creatine monohydrate at HSN.
Creatina Creapure®
Creapure creatine is known for its high tolerance capacity and excellent qualityconsidered one of the best products when it comes to reduce side effects caused by gastrointestinal problems.
Or also creatine with the Creapure® seal
Bibliographic references
Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(6).Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(33).Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L., & Lopez, H.L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(18), 1-26.
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