When Is the Best Time to Consume Creatine?

If you are inclined to fitness, you must have heard about creatine and its benefits. It has quite a following among bodybuilders, athletes, and even fitness enthusiasts. Creatine is the most popular and highly studied supplement out there, and its benefits are proven. Therefore, the question arises, “When is the best time to take creatine?” Let us find out!

Even with the ability to develop creatine naturally in the body, it is a highly discussed nutrient supplement. Creatine supplements have been in discussion for several years and have proven to improve strength, boost recovery, and increase lean muscle mass stores. 

There is no denying the fact that creatine will help you achieve a chiselled physique and enhance your overall fitness levels. You just need to be aware of the best time to take creatine monohydrate.

Understanding Creatine and Its Benefits 

Creatine is a molecule naturally present in cells. It is also a popular dietary supplement that has been studied worldwide. Some of the potential benefits of consuming creatine as a supplement include improved muscular health, better exercise performance, and neurological benefits, like better mental performance for the elderly.

Why Consume Creatine?

Studies have revealed that creatine helps in increasing strength gains from a weight training program by around 5 to 10 per cent. This wide spectrum of performance benefits is due to the important role of creatine in cellular energy production.

Different Forms of Creatine

1. Creatine Monohydrate

Containing a creatine molecule bound to a water molecule, this is the most common and widely researched creatine supplement individuals consume for performance enhancement.

This form of creatine is also known to deliver the maximum range of health benefits. Due to the wide range of science-backed studies about creatine monohydrate, it is regarded as a safe form of creatine supplement for those wishing to gain its potential benefits. 

2. Creatine Hydrochloride

This form of creatine is bound molecularly with hydrochloric acid. This formation is designed to enhance the overall absorption rate of the type. Creatine Hydrochloride gained immense popularity due to its excellent solubility. 

3. Creatine Ethyl Ester

In this form, creatine is bound to ester salts, making it easily absorbed in the body. However, this form is believed to be less effective than creatine monohydrate in delivering health benefits.

4. Buffered Creatine or Kre-Alkalyn

This form of creatine does not have a high pH compared to creatine monohydrate. By adding alkaline powder, manufacturers of this supplement attempt to improve the stability of creatine in the body.

There are several more forms of creatine, each with its own set of benefits. 

Science Behind Creatine Timing

You are probably wondering: Is it better to take creatine post- or pre-workout? There is science behind the right timing of creatine consumption. 

As you dig up this topic, you will come across conflicting studies, with the most recommending consuming creatine right after or before exercise. However, according to experts, consistency serves as the ultimate key. It is eventually more crucial to focus on not missing out on your creatine supplementation rather than focusing on when you take it exactly. Overall, regular creatine supplementation will lead to increased muscle stores.

Best Time to Take Creatine for Muscle Gain

Taking Creatine Pre-Workout

As it is difficult to obtain all of the creatine in your diet, supplementation is a great way to improve muscle stores in the body. The best way to maximise the stores is to take around 5g of creatine (if you are taking it for the first time) at least 4 times a day for 5-7 days a week.

For the best outcomes, you can add one scoop (around 3g) of Wellversed’s Micronised Creatine Monohydrate supplement to a glass of water (250ml) and have it before your workout session.

Taking Creatine Post-Workout

Another great time to have creatine supplements is after your workout session. This aids in muscular recovery by replenishing energy stores during your intense workout. This timing also helps in keeping your muscle stores optimised as you get ready for your next session.

Taking Creatine on Rest Days

Should we take creatine on rest days? You can take creatine even on rest days to ensure that your body maintains a high level of the compound in your muscles. As our body needs to replenish creatine continuously, having it even on rest days can help muscles prepare for the next exercise session. This is your answer to “Can you take creatine without working out?”

Best Time to Take Creatine for Improved Performance

Thinking of “Can I take creatine during a workout?” Or, “Can I take creatine on an empty stomach?” When you are working out, it is recommended to have creatine either before or after your workout session. On rest days, you can have it with food. However, timing is not as important as on exercise days. 

Daily Creatine Consumption: Does Timing Really Matter?

Surprisingly, some studies reveal that the timing of creatine supplementation might not be as crucial as once perceived. A recent review published by the International Society of Sports Nutrition revealed that there is no major difference in the long-term benefits of creatine supplementation when consumed pre-workout or post-workout. In simpler words, as long as you are taking creatine consistently, it can lead to better results, irrespective of your timing. 

How to Incorporate Creatine Into Your Routine

There are some things you should consider when choosing a creatine supplement. There are some different forms to consider. Still, creatine monohydrate is proven to deliver maximum benefits.

You only require around 3-5 grams of creatine supplement daily. Powder is the most common form of creatine supplement. It is because it helps with short-term performance. Having creatine around 30 minutes before your exercise session for an instant impact. Wellversed tip: Mix your powdered creatine supplement with water or your favourite beverage for quick digestion before your workout.

Conclusion 

It is crucial to have your creatine supplement regularly. Do not stress too much about the exact timing. Generally, it functions well, irrespective of the timing. 

Frequently Asked Questions

1. Can I take creatine on an empty stomach?

Yes. you can take creatine on an empty stomach. Still, you would prefer to have it with food. Some people combine it with protein powder and other post-workout supplements and consume them together in the form of a shake for better absorption.

2. Is it better to take creatine before or after a workout?

You can have creatine both pre- and post-workout for its health benefits. Having it on a daily basis can improve muscle recovery by replenishing energy stores and helping muscles utilize energy stores for your next workout session.

3. Can I mix creatine with other supplements?

Some people take creatine with protein powder or other supplements to enhance muscle gains. Still, it is recommended to consult your healthcare provider or nutritionist to gain maximum benefits out of the supplement.

4. Should I take creatine on rest days?

Yes. you can take creatine supplements even on rest days. This allows your body to replenish lost energy stores while preparing your muscles for the next set of workouts.

5. Should I take creatine on non-training days?

Yes. You can have creatine even on non-training days. It will still deliver benefits like increased energy stores and muscle gain throughout.