Creatine Before And After?

Creatine before and after? The studies when it comes to what is more effective when taking creatine whether it is before or after exercise. There was a 4-week study where adults weight-trained 5 days a week while they took creatine before and after exercise. This study revealed greater increases in lean muscle mass and strength after the workout.

Creatine before and after? iStock-photo credit: Zerbor

There have been other research studies that have shown that there is no difference between taking creatine before or after exercise.

Is it best to take creatine right before exercise or afterwards?

There was a 10-week study where the group took a dietary supplement that contained creatine, carbs, and protein to adults who weight-trained. They were divided into two groups and one group took the supplement right before exercise. And the other group took it immediately after exercise. And another other group took it in the morning and evening time.

At the end of the study the group that took creatine close to exercise gained more mass and strength than the group that did it in the morning and evening time.

So, in closing research studies show you will have better results taking creatine close to exercise than taking it with a suitable time distance from exercise.

When it comes to taking creatine, it is more important to take it on exercise days as opposed to rest days.

What Is the Loading Phase?

The loading phase is taking 20 grams of creatine for 5 days a week. This heightens the creatine in your muscles for several days. And then after that you can take a lower daily maintenance dosage of 3 to 5 grams daily.

The main purpose of taking creatine on rest days is to maintain the highest amount of creatine content in your muscles.

It is important to understand that taking creatine along with weight-training can increase strength gains from 5 to 10% on an average.

The Bottom Line is to obtain the highest benefit from taking creatine you want to take it right around the time you exercise for the best optimal results. The loading phase is an optional thing to do when you first get on creatine but it’s not mandatory. Taking the maintenance dosage of 3 to 5 grams of creatine per day should be enough to get the desirable results from the dietary supplement.

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