Fitness is very dynamic topic. What used to be beneficial past then, now seems very harmful. With the growing trend of packing more and more muscles in the body, several supplements have arose in the market. Creatine is no different term in fitness these days. While it used to be whether or not to take creatine in past days, it is now have changed to “When to take creatine?”. So, let’s discuss the appropriate creatine intake time.
People have evolved in the understanding of functioning of their body. Knowing how your system performs and how certain things can enhance your abilities, will help you excel better. Creatine is found in vertebrates where the function is to recycle the ATP (adenosine triphosphate). ATP is the fuel of cell.
Time to Take Creatine
There are basically 3 groups of people in this category.
It sounds right. Boosting your energy just before taking lifting can help you spend more. When you take creatine right before the workout, the conversion of ATP from ADP (adenosine diphosphate) increases, giving you proper use of your energy.
More ATP means more energy, more energy means more power to the muscles and more power to muscles means you can lift more. So, creatine before workout can be a very good deal.
The post workout phase is very crucial as well. As you break all those muscle fibers with your workout, proper recovery is very crucial. Eating while you are hungry provides your body with proper nutrients to function. Likewise, after the hardcore workout session, fueling your muscles back with creatine will boost the recovery.
More energy will ensure faster recovery process. While your muscles are starving for nutrients, stack up the creatine with the protein and carbs and you can easily improve your recovery process.
There are few who think that creatine intake surrounding workout timing is just supplementation myth. While they can be both true and false, but creatine surrounding workout time is beneficial or you could just split the intake.
You can take protein, your recommended intake in two portion, take half before workout and another half after workout. It will give you benefits of both world. You can as well take creatine in rest days, half portion in the morning and other half in the evening. There is recommended dosage for the creatine so taking more than that might seem harmless, but is purely useless.
Where does Creatine Come From?
Creatine is produced naturally by body. It gets depleted pretty fast while you exercise and gives you all sort of fatigues and all while you workout. It can be found externally in foods like meat, fish or creatine monohydrate supplement.
Creatine is made in Kidneys and completed in Liver. Three amino acids make up the creatine: glycine, methionine and arginine. The amino acids are converted into creatine phosphate and phosphocreatine. These are then stored into the skeletal muscles and later spend to move the muscles.
The creatine produced by the body is small and it spends creatine everyday. That is the prime reason why people in fitness often supplement the creatine. Although we get creatine from our diet involving fish, meat etc.
How is creatine made in lab?
Creatine monohydrate supplement is made in lab from sarcosine and cyanamide. Sarcosine is similar to salt and cyanamide is not “cyanide”. These are combined in reactor with other catalyst. In the reactor they are brought to heat and pressure to produce the creatine crystal. Any impurity is then removed at this stage by centrifuge and are vacuum dried. The crystal is then milled in powder form.
Pros and Cons of Creatine
Now that you have know when to take creatine and how they are prepared by body and in lab, you would better know the pros and cons as well. You need to understand that creatine is supplement, it isn’t essential to take from outside. You can get ample amount from meaty source. But vegetarian do exists and not lot of creatine rich food is present for vegetarians out there. So, better know the pros and cons of creatine before getting your hands on them.
Also Read: Importance of Supplement
Cons of Creatine
Some cons of creatine are as follows:
- Your body will retain water
You will gain some water weight to hold on to the creatine that you supplement. It is your muscle cells that hold the water, so, there will not be a lot of bloating. The bloating from having large junk meal is totally different from the bloating from the creatine.
Creatine draws the water to your muscle cells. So, if you take creatine, you better stay hydrated all day long. Drink enough water to fight back the side effects of creatine.
- Mild Possibility of Stomach Problem
People who take creatine often report few stomach problems like ache, diarrhea, bloating, cramp, nausea etc.
Pros of Creatine
Some of the pros of creatine are as below:
- Increased Strength
You will definitely see your strength level increase as it is what you are taking creatine for. Though it doesn’t mean you don’t have to train hard. It gives you an extra edge for the extra much required reps.
- Increased Muscle Size
Creatine increases your muscle size (a) by increase the actual muscle mass through workout and (b) by the water retained inside your muscle. The water inside the muscle pushes the muscle out increasing the overall size.
- Boosts Muscle Recovery
Creatine increases the energy and provides the required nutrients when much needed to speed the muscle recovery. You will feel the difference when you actually take the supplement.
- Creatine is not expensive
Running after your fitness goal can become expensive hobby in no time. Adding on the supplement to your stack has never been cheap. But creatine on other hand is not expensive. You can get results from creatine alone, though it takes time. You can buy it from this particular link, Optimum Nutrition Creatine is top selling on amazon.
Conclusion for Creatine Intake Time
Creatine is rather harmless to supplement in your routine. You will get all the benefits of creatine whenever you take it in recommended dosage. The recommended dosage for creatine can be different from individual to individual, but it falls somewhere around 3-5 gm per day. Be free to supplement the creatine now as you know the best time to take creatine. It also promotes fat loss with significant muscle gain.