A wide range of supplements are available to help muscle growth. However, one of the most popular, and most useful, supplements on the market is creatine. It is available in many forms such as tablets, powders, and bars. Let’s examine creatine to see what effects it has on the body and how often you should take it.
Benefits Of Creatine
Let’s begin by discussing what impact creatine has on the body. Creatine is naturally produced by the body, helping to produce ATP which provides the energy for muscle contractions. Usually, it is obtained by eating fish and produced by amino acids. However, these natural sources don’t maximize the storage of creatine. During exercise, creatine helps muscles work harder by providing more energy. Because of this, it has become popular within the fitness community. Now that we know a little more about the role this supplement plays in the body, let’s examine some of the benefits it provides the body.
The most significant benefit provided by creatine is an increase in physical performance. Because more energy is being produced in the muscles athletes can work harder. This is especially effective during high-intensity training sessions, although it doesn’t have much of an effect in endurance sports. It may also help improve increase lean muscle mass and speed up the muscle recovery process. But when should you take creatine to take full advantage of these benefits?
How Much & When To Take It
As with many health supplements, when you take creatine and how much you take will have a significant impact on its effectiveness. The recommended strategy for taking creatine involves a loading and maintenance phase.
- First, you load the muscles with creatine taking a high dose over 5 days.
- During this period, it is recommended that you take 20 grams, split over 4 doses of 5 grams.
- Then, you spend the rest of the time maintaining the amount of creatine in the muscles by taking a low dose.
- In the maintenance phase, you should only be taking 5 grams per day.
Studies have shown the best time to take the dosage is shortly before or after the workout. On rest days it doesn’t matter when you take it. Additionally, the benefits of creatine are maximized when taken with carbohydrates, as this promotes creatine storage in the muscles.
Side Effects & Conclusion
Finally, critics of creatine often claim that has many harmful side effects such as dehydration and kidney problems. However, research has shown that it is one of the safest bodybuilding supplements and that there aren’t any side effects. Problems only start to emerge when it is taken in dosages that are too high.
Using supplements can be a great way of building muscle quickly. Creatine is one of the most popular and effective supplements currently available on the market. We’ve examined how creatine works and provide numerous tips to help you take it safely. So, add a dose of creatine to your pre or post workout routine and start to reap the benefits of this supplement today.