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When to Take Creatine Monohydrate Supplements
When to take creatine is a hard question to answer because everyone is different. Taking it before workouts has produced best results in my case. However, there are other factor involved mainly the form of creatine you use (powder, serum, effervescent, gum, etc.). For example, the supplement that you just bought contains other ingredients in addition to creatine. Now this could possibly change the answer for you.
Most studies involve giving bodybuilders powdered creatine monohydrate before a workout. If they were doing a loading phase, it was split into four servings (5 grams each) and taken throughout the day. Still other studies split the dosage even in the maintenance phase (half before and half after a workout).
Most when to take creatine studies all sound a bit confusing but it points to two important facts.
- Not many studies have been conducted with using it after a workout.
- The exact timing may not be decisive as long as you have it available for your muscles.
When to take creatine before or after a workout?
Use the powder about 1 hour before your workout because that is the time needed to be absorbed into your bloodstream. From that point, you have about 1.5 hours to use it or you'll lose it.
Still, you will hear other theories about when to take creatine but taking it before workouts is what I have found to be most effective. Since creatine supplies your body with energy when working out it is important, you have it available in your blood during your workout. Yet, using it as a recovery agent is much less clear, so taking it after a workout to help with recovery has not been proven.
Exactly how long does it stay in my body?
If you use the powder form, it is in your blood stream for about 1 - 1.5 hours. For muscle growth to occur, it must be absorbed into the muscles. If you are working out and you deplete your supply in your muscles and you have it available in the blood stream, your muscles can replenish their supply from your blood.
Here is the important point. If your muscles are fully saturated and you are not working out (you are not depleting your stores) then after 1.5 hours the creatine in your blood will be converted into creatinine and excreted.
Should I even use it on my off days?
There is some evidence that indicates that it can help with muscle recovery. If this is true, then taking it on your off days is a good idea. My feeling is that more research needs to be done before anyone can conclusively say that it helps with recovery.
This research may not come anytime soon so you are left to make your own decision. If you feel that it is helping with muscle recovery, then yes use it on your off days. If you are not convinced that it helps with recovery, then you do not need to use it on off days.
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