The Best Time to Take Creatine – Creatine is one of the favorite supplements among other supplements that have similar benefits; it is used to increase muscle size and strength.
Creatine is a combination of several specific amino acids that form the individual functions. Creatine is formed from the components of amino acids such as glycine, agrinine, and methionine.
The human body naturally produces creatine in the liver, pancreas, and kidneys. It is produced by the body and will be distributed with the flow of blood to the muscle cells. When it reaches the muscles, creatine will be converted into phospocreatine (creatine phosphate).
Phospocreatine plays an important role in energy production during exercise, known as ATP (Adenosine triphosphate) and becomes the simplest form of fuel that the body can use as energy for muscle activity.
Nikhil Rao weightlifting expert who has been using creatine for 6 years said, “There are times when the body cannot supply the energy needs of the body’s own pace itself and eventually need another source of phosphate. That’s where creatine plays a role.”
“People who train with weights and high intensity exercise such as running, cycling, and swimming, will have the most benefit by taking these supplements,” added Rao.
The Best Time to Take Creatine
Many questions arise for the best time to take creatine, before or after exercise? The debate about the best time to consume creatine has continued until today, then we should consider the following studies.
A study published in The Journal of The International Society of Nutrition showed the study when Dr. Jose Antonio and Victoria Ciccone provide 5 grams of creatine monohydrate to some participants who do fitness exercises. This supplement was given before and after training in a period of 4 weeks.
In the morning when they do not do exercise, the participants were still allowed to consume this supplement. Upon further observation, Antonio and Victoria Ciccone found that in essence there is no noticeable difference between the group taking creatine before and after workout.
However, differences begin to appear when these two groups are at the weakest point of the exercise. Group taking creatine after the training done showed more development and significant muscular strength.
Another study conducted by Australian researchers has reported that participants who consumed creatine before and after exercise for 10 weeks experienced have 80 percent greater improvement in muscle mass and about 30 percent experienced an increase in muscle strength. So in conclusion, the best time to take creatine for maximum results is before and after exercise, which is 5 grams before and 5 grams after exercise.
Article Source : DuniaFitnes.Com