On the days you exercise, there are three main options for when to take creatine. You can take it shortly before a workout, shortly after a workout, or sometime before or after a workout. Another option is to divide your daily dose of olimp creatine into equal portions and take them throughout the day.
Should I take olimp creatine after a workout?
Several research labs have been trying to determine the best time to take creatine supplements. One study examined whether it was more effective for adult men to consume five grams of creatine before or after exercise. During the four-week study, participants lifted weights five days a week and took creatine before or after exercise.
At the end of the study, the post-exercise creatine group experienced a greater increase in muscle mass and a greater decrease in fat mass. However, other studies have found no difference between taking it before or after a workout. Overall, based on the limited number of publicly available studies, it is not clear if there are any significant differences between taking creatine before or after exercise.
It is best to take creatine shortly before or after a workout.
It seems logical that taking creatine immediately before or after a workout should have a better effect than taking it long before or after. In one 10-week study, adults who did strength training took a supplement containing creatine, carbohydrates, and protein. The participants were divided into two groups. One group took the supplement shortly before and after exercise, while the other group took the supplement in the morning and evening well before workouts.
At the end of the study, the group that took the supplement immediately before or after exercise gained more muscle mass than the group that took the supplement in the morning and evening. This study shows that taking creatine immediately before or after exercise has the best effect on training results. Alternatively, you can take the entire dose after your workout, or you can split the dose.
Taking Creatine on Rest Days
Meal timing on weekends is probably much less important than on training days. Eating on the weekends maintains elevated levels of creatine in the muscles. When creatine is started, a “loading phase” is usually recommended. This phase involves taking relatively large doses of creatine (about 20 grams) for about five days.
This method quickly increases the amount of creatine in the muscles within a few days. After that, it is recommended to reduce the daily dose to 3-5 g just to maintain the achieved level of creatine. According to research, taking creatine with meals on non-workout days may be more appropriate.
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Should I take something along with creatine?
While the benefits of taking creatine are widely known, many people wonder how to improve the effect. To increase its effectiveness, various studies have attempted to add other ingredients to creatine, including protein, carbohydrates, amino acids, cinnamon, and various plant compounds.
Several studies have reported that the consumption of carbohydrates with creatine increases the degree of its absorption by the muscles. However, other studies have shown that adding carbs does not offer additional performance benefits.
Moreover, some studies have used doses of almost 100 grams of carbohydrates, or about 400 calories. If you don’t need these extra calories according to your meal plan, excess of them can lead to weight gain. In practice, the logic may be to take creatine when you eat your usual carbohydrate-containing meal rather than adding carbohydrates over your daily allowance. Adding protein to these creatine meals is also helpful, as protein can help increase your body’s retention of creatine.
Olimp Creatine Monohydrate is a safe and effective supplement, but the best time to take it is still under debate. Research shows that on workout days, it’s better to take creatine shortly before or after exercise than long before or after. It may be helpful on weekends to take it with a meal, but timing is not as important as on workout days. Additionally, taking creatine with foods that contain carbohydrates and protein can help you get the most out of this supplement.