Creatine when should it be taken

Creatine supplementation has been proven to have positive effects on the body and physical performance. But what is the perfect time to take creatine in order to support muscle growth? Despite extensive research on creatine and creatine monohydrate, there are hardly any relevant studies available on the ideal time to take it.

Most athletes use creatine either less than one hour before or immediately after working out. Proceedings of the Royal Society. Journal of Cosmetic Dermatology. December March Cardiovascular Research. September Mayo Clinic. Clinical Journal of Sport Medicine. Health Topics. Health Tools. Reviewed: August 22, Medically Reviewed. What are the benefits of taking creatine supplements? What are the side effects of creatine? How much creatine do you need?

Can creatine cause hair loss? Does creatine make you gain weight? Editorial Sources and Fact-Checking. Thus, it may also increase the time it takes to reap the benefits of creatine. Research proves that a creatine loading phase can maximize your muscle stores within one week or less 2.

This strategy involves taking 20 grams of creatine daily for 5—7 days to saturate your muscles rapidly, followed by 2—10 grams daily to maintain high levels 2 , 6. Some benefits of maximizing your creatine stores include 2 , 7 , 8 :. A loading phase is the fastest way to benefit from creatine. You may experience increased muscle gain and strength, improved athletic performance and a reduced risk of sport-related injuries.

A number of studies demonstrate that creatine is safe over both short- and long-term periods 1 , 2 , 9 , According to the International Society of Sports Nutrition ISSN , up to 30 grams per day for five years may be safe and is generally well tolerated by healthy individuals 2. 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 the study , 19 male recreational bodybuilders were randomly divided into two groups. One group took 5g of creatine monohydrate before workouts, and another group took the same amount of creatine immediately following its workouts.

The men trained five days a week for four weeks and consumed 1. 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.