There's a lot of debate over when to take creatine for best results. It's a very popular supplement with athletes and bodybuilders but few people agree about whether it should be taken before a workout, after a workout, or even during a workout. This article is going to explain exactly what creatine is, how it works, and we will discuss a couple of the theories about when the best time to take it is.
Creatine is a naturally occurring compound that is both manufactured by the body as well as ingested in some of the foods we eat, mainly in meat and fish. It is a combination of three amino acids (arginine, glycine, and methionine) and can be produced by the kidneys, liver, and pancreas. Its function is to help in cellular energy production. It combines with a phosphate and is then stored in the muscles where it can be used for energy during short, intense bursts of activity.
The energy for muscle contractions is supplied by adenosine triphosphate or ATP. Enzymes in the muscles breakdown ATP for energy and creatine aids in creating ATP. Creatine also increases cellular hydration which allows more amino acids into the muscle cells ultimately increasing your muscles ability to do work. Creatine has become the most popular weight training supplement in recent years for these very reasons. Most everyone agrees that creatine has several benefits for people that train with weights but what a lot of people can't agree on is when to take creatine.
Some people say that you should take the supplement before a workout to give your muscles the energy they need to lift a heavier weight or to do one or two extra reps. Other people recommend taking creatine after a workout to replenish what your body has used during intense exercise. On days that you are not working out you can take it anytime. On the days that you do work you should take it with your post workout meal. After your workout you can take the supplement and eat a good sized serving of protein to supply your body with the raw materials it needs for building muscle.
Whether you take your supplements before or after your workout is entirely up to you but you want to make sure that your body has the nutrients it needs. When you lift weights, damage is done to your muscles. There are little microscopic tears that occur and this damage needs to be repaired. If you don't get the protein and other nutrients you need your body will absorb protein from other muscles in order to repair the damage that has been done. Make sure you give your body what it needs in order to build muscle mass as efficiently as possible.
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