Creatine, the star dietary supplement in fitness gyms, is the talk of the town. While its benefits on performance and muscle mass have been proven, two questions remain: How should it be taken, and at what dose? When to take it?
What is creatine?
Okay, creatine is a dietary supplement in the world of sports to improve your performance, increase strength and power, and facilitate recovery.. So far, so good. But what exactly is it?
Creatine is first and foremost a naturally produced amino acid by the human body. It is mainly stored in the muscles, where it is used as a source of energy during intense, short-term activity.
Outside the body, it is naturally found in dietary supplementsbut also in certain foods, such as meat and fish. However, the dietary dose is generally too low to achieve the desired effects.
When should you take creatine?
The creatine intake can be beneficial for athletes looking to boost their performance. But is there an ideal time for it to be most effective? ?
Sorry to disappoint you, but NO. You can of course optimize your creatine intake according to your goal, but there's no time that's going to double its effectiveness. So put down that watch and relax.
The most important rule for taking creatine? Consume your supplement regularly ! That's what's really going to help you get the most out of its positive effects.
What's the best time of day to consume it: before or after training?
It all depends on your goal ! Even if, once again, the time you take your capsule has very little impact on its effectiveness.
If the aim is to is to maximize creatine's effects on physical physical performanceit is advisable to take creatine before training. This increases creatine levels in the muscles prior to physical activity.
If the objective is to promote recovery after trainingit is advisable to take creatine after training. This helps replenish creatine reserves in the muscles and promote muscle recovery.
Simple, isn't it?
What dose of creatine should I take?
The national recommendations are 3 g of creatine per day. This dosage has been calculated to help replenish and maintain stocks, without being too brutal for the body.
But be careful! This is a general indication and may vary according to the shape of the product chosen. In all cases, please refer to the manufacturer's instructions and and respect the recommended dosage. Overdosing can lead to adverse effects on the body.
Should I take supplements on my days off?
It is recommended to take creatine every dayeven on rest days. This maintains high creatine levels in the muscles and promotes muscle recovery. As we said, the key to effectiveness is regularity!
How to use creatine for maximum efficiency?
Do you want to maximize the benefits of creatine, whether you're building mass or getting lean? To do so, you need to consider a few key aspects of its consumption:
- How long to take
Should it be taken as a cure or consumed throughout the year? Scientific studies are not yet clear on this subject. Most people prefer to follow cycles of creatine consumption, generally lasting 8 to 12 weeks, followed by a rest period of at least one month to prevent the body from getting used to this intake and to encourage it to produce creatine naturally. But there is currently no evidence that long-term consumption is really harmful.
Both forms of creatine are equivalent. At equivalent doses, there's no difference between the two. Some prefer capsules for greater convenience, others prefer powder for greater flexibility. It all depends on your consumption habits. The main thing is not to forget!
For the powder, mix with plenty of water (or fruit juice).
Not necessarily! But an intake of fast carbohydrates (compote, fruit juice or other rapidly assimilated sugar) facilitates the delivery of nutrients to the muscle, and will bring creatine there more quickly.
Without playing the chemist, you can consume creatine on its own or in conjunction with other sports nutrition supplements. For example, it can be combined with amino acids such as glutamine or BCAA to optimize muscle recovery.