0 commentaires
The timing of taking a supplement can have a significant impact on its effects. It is important to know when to take a supplement based on your profile and training routine.
Creatine is a must-have supplement for all bodybuilding and strength sports enthusiasts. It has many benefits, including building muscle mass and improving performance. However, it is important to know when to consume creatine to maximize its effects.
Long term or cure?
In the past, it was recommended to take creatine as a 6-8 week course, so as not to accustom the body, to rest renal activity and to ensure its effectiveness.
Today, scientific studies show that there is no harm in taking creatine daily, provided that the dosage is respected. It is also wiser not to stop taking it because the stocks are depleted and you then have to start again from the beginning to replenish the stocks. On the other hand, in the context of weight loss (for example, before a competition), stopping taking it allows you to reduce the water level present in the muscles and, by extension, to lose weight.
Creatine is composed of many amino acids that have a beneficial effect on the body. Continuous intake allows you to nourish your muscles in the long term and fill your intramuscular reserves more quickly.
Daily intake?
The official recommendations for creatine intake are 3g/day, and 5g in case of mass gain or explosive objectives. In case you choose the capsules, Creatine Créapure Nutrimuscle should be taken 3 to 4 times during the day, dividing these doses during meals and after training.
Times of Day to Take Creatine
Before training
Pure creatine is not recommended before a workout because it has a hypoglycemic effect and can disrupt the digestive system. On the other hand, its presence in a pre workout will be welcome.
This type of product contains arginine and caffeine, which are necessary for exercise. The nutrients present in pre workouts act in synergy with creatine and enhance its effects. It is therefore the best way to consume it before exercise to benefit from all its benefits.
After training
It is highly recommended to take creatine after training. After exercise, the stores present in the muscles are low and this is also the time when the body is most receptive to the assimilation of food.
Studies have shown that taking creatine post-workout is more effective in achieving its effects. There is an increase in muscle mass and strength in athletes who took creatine after training, compared to those who took it before. It is therefore better assimilated when taken after training.
It can also be consumed with certain carbohydrates such as maltodextrin or sweet potato flour. These promote the assimilation of creatine.
Should you take creatine on rest days?
As seen above, taking creatine continuously is more effective for muscle development. Its effects are noticeable in the long term. This can take several weeks and then you have to maintain this level.
Scientific studies show that post-workout recovery takes several days and that inflammatory markers are present up to 3 days after training. It is therefore recommended to take creatine daily, including on rest days, to nourish muscle fibers and speed up the recovery process.
