Theres a lot of debate over when to take creatine for best results. It is 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 perhaps during a workout. This article goes to explain exactly what creatine is, how it works, and we will talk about a couple of the theories concerning when the best time to take it is.
Creatine is a naturally occurring compound that's both manufactured by the body as well as ingested in a number of the foods we tend to eat, mainly in meat and fish. It is a mix of 3 amino acids (arginine, glycine, and methionine) and can be made by the kidneys, liver, and pancreas. Its function is to assist in cellular energy production. It combines with a phosphate and is then stored in the muscles where it will 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 will increase cellular hydration which permits more amino acids into the muscle cells ultimately increasing your muscles ability to do work. Creatine has become the foremost popular weight training supplement in recent times for these very reasons. Most everyone agrees that creatine has several benefits for individuals that train with weights but what a lot of folks cannot agree on is when to take creatine.
Some folks 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 try to to one or 2 additional reps. Other people advocate taking creatine after a workout to replenish what your body has used throughout intense exercise. On days that you're not working out you can take it anytime. On the days that you do work you must take it with your post workout meal. After your workout you'll be able to take the supplement and eat a good sized serving of protein to supply your body with the raw materials it desires for building muscle.
Whether you take your supplements before or after your workout is entirely up to you however you want to make sure that your body has the nutrients it needs. After you lift weights, damage is done to your muscles. There are very little microscopic tears that occur and this damage needs to be repaired. If you do not 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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