Table of Contents
Creatine Before and After the Workout? Which Time is Best?
Today, we’ll talk about the best time to take creatine. As you may already know, it’s one of the most popular exercise performance supplements. Extensive research has demonstrated that it increases strength and muscle mass. Numerous studies have also shown that it’s safe to consume. But the main confusion is about the best time to take it.
Why Take Creatine?
Creatine is a molecule that’s naturally found in your cells. Besides that, it’s also a popular and widely studied dietary supplement.
If you take it as a supplement, it can increase its concentration level in your cells. That leads to many health and performance benefits including improved exercise performance and muscular health, as well as possible neurological benefits, such as improved mental performance in the elderly.
There are also some studies showing that it can increase strength gains from a weight training program by about 5–10%, on average. There’s a chance that these benefits are due to creatine’s important role in cellular energy production.
If someone wants to increase their muscular strength and promote overall health, it’s a supplement worth considering.
Now, let’s discuss taking creatine before and after the workout.
Different Opinions About “Creatine Before And After The Workout“
A few decades back, creatine was not the most well-received supplement. But now, there’s no need to stash it under your bed because it’s one of the most well-researched supplements and linked to numerous benefits.
Some people also argue that everyone, regardless of their gender, should take it. But that’s not the hot debate. The main question is when to take it.
There are two reasons why you should consider the time you take it. First, there’s solid science showing that the timing of carbohydrate consumption can influence important aspects of recovery and growth. The second is your wallet. Yes, you heard it right. Consuming at the right time means you are getting the most value for your money.
That said, there’s also some bro-science if you start digging for the answer to this question. For years, athletes have been trying to find the best times to “optimize” everything, and anecdotal claims about effectiveness are easy to find. You might think that creatine is a well-researched supplement, and that’s why it would be an exception to this rule. But reading about these three groups of creatine takers will tell you that some people have made some anecdotes when it comes to creatine consumption time:
Group 1: Before A Workout:
People belonging to this group have this thought process: More creatine equals more ATP. More ATP means more power available to the muscles, which means more activation of muscle fibers and more weight lifted. More weight means more muscle. And more weight means more muscle.
Group 2: After A Workout:
The argument for taking creatine after a workout is based on the fact that muscles are depleted of nutrients after a workout. So consuming creatine along with your protein and carbs means your body will absorb the powerful supplement and reap its benefits.
Group 3: Whenever You Want:
This group believes that the previous two groups have “supplement superstition.” So they believe you should not stress yourself about timing. They say that just taking it matters, not when you take it.
What The Research Says:
A study regarding taking creatine was published in the Journal of the International Society of Sports Nutrition back in 2013. It supported the beliefs of people who advocated taking creatine after your workout.
That study involved a group of 19 recreational male bodybuilders who were given 5 grams of creatine either before or after their workouts. They were told to train five days a week using standard push-pull-legs splits along with some other details.
That study got traction because its abstract seemed to clearly state that taking creatine after a workout is better than taking it before. However, the results were not that clear as the abstract made them out to be.
The bottom line is this: The researchers say that they think taking creatine after a workout is better than before, but they really need to do more research in order to prove that.