When to take creatine is an important question when you decide to use it as a bodybuilding supplement. Perhaps it is more important o know what to take with it, as well as the optimal time for all this. Creatine is going to have most effect on the skeletal muscle and as most of us know, the fast-twitch muscle fibres are the ones which are the protagonists here. These are the fibres that are gong to absorb the creatine and they are capable as absorbing twice as much creatine as the slow-twich fibres can.
What can we eat and/or to increase the creatine uptake in the fast-twitch fibres? If we get the adrenaline going and do some hard workouts,these are all going to help enormously. But more importantly if we take some insulin producing fuel in the form of dextrose (usually a dose of 75gr is fine) together with carbohydrates (high gylcemic index ones) and protein, then this will maximise the benefits of the creatine and this should be taken after the workout.
Some supplement suppliers tell you when to take creatine and there is some difference of opinion here. Most experts now agree that the best time is AFTER the workout. The reason seems to be that the skeletal muscle is at its most receptive post workout. There are other reasons to support this such as creatine is stored in the muscles until needed. If you stock up before the workout then your muscles will become saturated and the creatine will be removed. When you take the creatine after the workout you are replenishing the creatine so that the muscles are stocked up again.
Even if you do not work out every day you may not be bothered about when to take creatine, you should still continue to take it as you have to build up the creatine in your muscles and you want to reach the maximum saturation point. It is then that the muscles will perform better and you will begin to see results at a much greater rate. The best time when to take creatine supplement on your rest days is at breakfast time as that is the time the muscles need more nutrition.
Robert Locke is a Health enthusiast who specializes in Men’s Health. He has written extensively on bodybuilding supplements. Check out more on
Creatine Safety here.
