When to take creatine? Before or after training?
When it comes to creatine, it's not just what you take, but also when you take it.(1) Creatine absorption varies from person to person, but there are ways to ensure your body gets the most out of each dose.
The Kickstart with Insulin
Combining creatine with a carbohydrate-rich meal or a protein shake can BOOST your insulin levels, which in turn can improve creatine uptake in your muscles. This is a delicious trick that can make the difference between moderate and maximum results.
The Power of Post-Workout Supplementation
Contrary to the free approach of 'take it whenever you want,' studies show that consuming creatine after your workout can increase its effectiveness. After an intense workout, your muscles are open to nutrients and creatine uptake is at its peak.
Creatine at Breakfast
On non-training days, it's best to take your creatine with breakfast. After an overnight fast, your insulin sensitivity is higher, allowing your body to absorb creatine more efficiently.
Conclusion
Above all, consistency is king. Whether you take it with your breakfast or after breaking your personal records, make sure you take your creatine daily. Create a routine and stick to it; that's the way to unlock the true power of creatine.
Did you know?
Creatine can also have a significant effect on vegetarians, often even more so than on meat-eaters? This is because vegetarians and vegans generally have lower levels of creatine in their bodies. Read more about it here.
Sources:
1. difference creatine before / after training
