Creatine when do i take it

Though rare, gastrointestinal issues such as nausea, vomiting and diarrhea have been reported. Creatine may also cause weight gain and bloating, as it increases water retention in your muscles 1 , 2 , 3. Since creatine is metabolized by your kidneys, supplements may worsen kidney function in people with renal disease. If you have impaired kidney function, consult your physician before taking creatine 3. In fact, some studies suggest that creatine may reduce dehydration, cramping and your risk of heat-related illness 2 , 11 , 12 , Overall, creatine is safe when taken at recommended dosages.

Research consistently shows that creatine is safe and effective in healthy individuals when consumed at recommended doses. Creatine supplements are widely available in stores and online. The most well-studied form is creatine monohydrate.

The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5—7 days is the most effective way to increase your muscle creatine levels, though amounts may vary depending on your weight 2. You can determine your daily dose for the loading phase by multiplying your weight in kilograms by 0.

For example, an individual weighing 80 kg pounds would consume 24 grams 80 x 0. According to research, 3 grams of creatine taken daily for 28 days may also be effective at saturating your muscles with creatine 2 , 5 , 6. Typically, maintenance doses range from 2—10 grams per day 3. Keep in mind that your muscle stores will gradually decrease to your usual levels when you stop taking creatine supplements 2 , 5.

To maximize creatine muscle stores quickly, a loading phase of 20 grams daily for 5—7 days is recommended, followed by a maintenance dose of 2—10 grams per day. Another approach is 3 grams daily for 28 days. These include increased muscle mass and strength , improved performance and a reduced risk of sport-related injuries. Creatine is a very popular sports supplement. It is used to increase muscle mass, boost strength and enhance exercise performance.

Creatine has many benefits for health and performance. It can help you gain muscle, increase strength, and improve brain function, to name a few. There are many myths regarding the safety and side effects of creatine. The truth is that creatine is actually very safe. Learn why a creatinine urine test is done, how to prepare for it, what to expect during the test, and how to interpret the results.

The new question is when to take creatine. Nutrient timing is a hot topic, especially among athletes and anyone looking for an edge in the gym.

Part of this stems from solid science showing that the timing of carbohydrate consumption can influence important aspects of recovery and growth, such as glycogen replenishment and, to a limited degree, muscle protein synthesis. The other side is practical—you want the most bang for your buck when it comes to the nutritional products and supplements you purchase. Nutrient timing is a hot topic, especially among athletes and anyone looking for an edge in the gym or in a body transformation.

Athletes have attempted to apply timing to "optimize" everything, and anecdotal claims about effectiveness are easy to find; scientific backing is more elusive. You'd think that such a heavily studied supplement would be an exception to this rule, but until relatively recently, there was almost no in-depth research into the effectiveness of creatine timing. The argument for taking creatine before a workout is usually based on this thought process: More creatine equals more ATP, the primary currency of cellular energy.

More ATP means more power available to the muscles. More power means more activation of muscle fibers and more weight lifted. More weight means more muscle. On the flipside, the argument for creatine after a workout often focuses on how your muscles are depleted of nutrients after a workout, and are thus "primed" for a big influx of nutrients.

Throw creatine in there along with your protein and carbs, and your body will supposedly soak up the powerful supplement and receive all of its benefits. The argument for "take it at any time" is based on the hypothesis that both of the former arguments are more or less supplement superstition—there's no shortage of that, right?

Basically, they say, you don't need to stress yourself about timing. Since creatine is good for you, as long as you supplement with it you'll see the benefits. While creatine boosted strength and muscle mass among all men in the study, those who took creatine after working out gained more lean mass and increased their bench-press one-rep max more than men who took the supplement pre-workout.

Men who took creatine after working out gained more lean mass, but all men in the study boosted muscle mass after taking creatine. You can take creatine on rest days, but the timing is less important than on days you work out. The reason for taking creatine on rest days is to keep the creatine content of your muscles high. Studies into this have found mixed results. Some studies such as this one suggest taking creatine with carbs can help boost effectiveness for building muscle, but others suggest that this has no effect.

Nutritionists suggest spreading your creatine dosage out throughout the day and combining with a meal with carbs where possible — and drinking plenty of water.