When To Take Your Creatine?
Gymgoers looking to achieve a muscular silhouette usually turn to creatine supplements. Creatine supplements provide an array of benefits including, stamina, endurance, increased strength, and aiding recovery after your workout.
Creatine can enhance performance for high-intensity workouts like weightlifting and sprinting. The creatine content in those supplements releases energy in cells, helping the muscles to function optimally.
What is Creatine?
Creating is a naturally occurring substance present in the skeletal muscles. Its primary function is to help muscles produce energy when you lift weights or engage in strenuous physical activities. An average person gets half of their creatine supply from the liver and kidneys, and the remaining half comes from the diet. This substance helps rebuild adenosine triphosphate (ATP), one of the cellular energy sources.
Why Should You Take Creatine?
Creatine boosts your performance for high-intensity, short-duration workouts. It enhances your strength, endurance, and power. It also improves muscle recovery and increases lean muscle mass. Generally, a serving of 3-5gms of creatine is recommended, which makes 60-80% of the creatine your muscle can store.
Taking Creatine Before Your Workout
Athletes may need a creatine supplement because natural food resources do not usually contain enough creatine to fuel intense workouts. You may need to optimize your creatine levels by taking 5 grams or 0.3 grams per kg of your body weight multiple times a day.
Taking Creatine After Your Workout
Not only does creatine fuel your intense workouts, but it serves as a muscle recovery agent when you have finished your workout of the day. Hence, taking creatine after the workout helps refill creatine levels in the muscles and promotes muscle recovery.
Taking Creatine During Rest Days
While creatine supplementation is primarily aimed at enhancing endurance and promoting recovery, taking it on rest days can also yield impressive results. Taking creating, even on rest days, keeps your creatine levels high, helping you remain up and prepared to hit the gym and maintain intensity. However, it is imperative to discuss the serving size with your coach or nutritionist.
All in all, the time you choose to take your creatine doesn’t make that big of a difference. Just be sure to get your 5g in a day (normally one scoop) and you’re off to the races.