What is creatine for and why is it so indicated? Understand your benefits
Creatine is one of the most studied and used supplements by those who try to improve physical performance and obtain muscle hypertrophy. Despite popularity, a doubt is still very common: after all, is there the ideal time to take creatine? In this case, should it be before or after training?
Constance is more important
According to the nutritionist Tatiana Duarte on the portal All hotThe most important thing is not time, but creatine consumption consumption. This is because the supplement works through a process called saturation, which occurs when the muscles accumulate sufficient quantities of the substance to generate their effects. “Keeping regularity in consumption of supplements is essential to obtain results”strengthen the expert.
Advantages to be taken before training
Creatine consumption before training can be a good strategy for those who want to improve physical performance, especially in high intensity and short -term exercises. This is because it increases the backs of phosfocreatine in the muscles, a fundamental compound in the regeneration of ATP – the main source of energy for the muscles.
This increase in energy allows a more intense training, with more resistance, resistance and ability to increase larger loads, which in the long term favor muscle mass gain.
Advantages of hiring after training
For those who give priority to muscle recovery, taking creatine after training is also an excellent option. If combined with a source of carbohydrates, the absorption of the supplement can be improved thanks to the effect of insulin, which facilitates the transport of creatine to muscle cells. This strategy helps to replace energy stocks and contributes to a more efficient recovery process, as well as to encourage muscle synthesis.
Is there a more suitable moment?
According to scientific studies, there is no fixed and mandatory time to take creatine. In addition to the fact that the most relevant factor is continuous use, the right time must be aligned with your goals. In order for creatine to offer all its benefits, some treatments are essential:
- Consume every day: The recommended dose varies from 3 to 5 grams per day. To learn the best for you, consult a specialist;
- Dilute in liquids: Mix with water, juices or sports drinks;
- Associate with carbohydrates (if possible): In particular post-workout to improve absorption;
- Hydrate well: Creatine maintains liquids in the muscles, so it is essential to drink a lot of water.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
