when's the best time to take your
creatine for maximum results let's talk
about that
how's it going guys my name is Richie
Kerwin and today we're going to talk
again about your favorite supplement
creatine and when is best to take it it
doesn't seem to matter how many videos I
do on Creatine you guys still have a lot
of contents or questions and creatine
timing seems to be bothering a lot of
people so if you're new to the channel
make sure to check out my other videos
on Creatine in the playlist Linked In
the description just in case this is
your first time watching one of my
videos and you're not really sure what
creatine is here's a quick summary
creatine is an amino acid derivative so
it's made from amino acids but it's not
used to make protein it's 100 natural
and we eat it in foods like beef pork
and fish especially Herring and just to
really hit home how natural it is you
also produce it in your own body the
benefits of creatine in the gym really
start to happen when our muscles are
saturated with creatine that means that
our muscles have absorbed all the
creatine that they can and can't
increase their muscle creatine content
anymore now you could increase your
muscle creatine by eating extra meat but
you'd need to eat a lot you'd need to
eat 1.3 kilograms of beef to get the
same amount of creatine you get from a
single scoop of creatine monohydrate
powder creatine supplements are just a
much more efficient way of getting
creatine and they work out a lot cheaper
too you can actually increase the amount
of creatine in your muscles by 20 to 40
percent just by taking creatine daily
but why take it in the first place what
does creatine actually do to make it so
popular without going into too much
detail creatine helps you regenerate ATP
in your muscles while you exercise ATP
is what your muscles use for energy and
the faster you can regenerate ATP by
having more creatine in your muscles the
harder you can work out some of the
benefits of creatine include improving
your Sprint performance lifting more
weight or doing more volume in the gym
improved glycogen synthesis in your
muscles meaning you have a ready source
of energy for continued exercise
improved anaerobic threshold that's your
ability to do quick very high intensity
or explosive exercise and even improved
aerobic capacity too all of those
improvements can lead to building more
strength and muscle in the gym the
dosage for creatine is pretty simple
take three to five grams per day every
day and that's it now the bigger or more
muscular you are the more creatine you
may need so very big and muscular
individuals who are also very active
might want to take more up to maybe 10
grams a day I always recommend taking it
with food or Mexican in juice or water
or a protein shake it really does matter
as long as you don't eat it some people
load creatine which just means that they
take a higher dose 20 grams a day for a
week to load your muscles with creatine
and then you drop the dose to three to
five grams a day to maintain that level
you absolutely don't need to load at all
but it may help you get faster
performance results some people are just
impatient but should you take it before
or after working out is there even a
difference here's the thing
it really doesn't matter at all you see
I mentioned earlier that the benefits of
creatine come from saturating your
muscles with it to do that you just need
to take it consistently so your muscles
are always topped up if your muscles are
fully saturated from taking creatine for
a while it can take up to four to six
weeks for your creatine levels to drop
back to normal so even if you miss a day
or even miss a week here or there it
probably doesn't matter in terms of your
performance just take it every day and
don't worry about when now that's it
there was a recent meta-analysis that's
a study that combines and analyzes the
results of other studies that was
published a few years ago and said
something different the meta-analysis
showed that creatine immediately after
resistance exercise was better for
increasing muscle mass than creatine
immediately before training there was no
difference in strength though here's the
thing the meta-analysis only had data
from three studies which is not a lot at
all that's probably because there aren't
a lot of studies comparing creatine
timing before and after training it's
really easy to get way too caught up in
all the fine details when it comes to
nutrition and I know why that is
nutrition can be very confusing science
but in this case quantity creatine is
something I really wouldn't worry about
just take it every day and enjoy the
benefits I hope that cleared up
everything about creatine timing for you
as always if you have any more questions
let me know in the comments below and
remember to like And subscribe to the my
protein YouTube channel for more great
evidence-based nutrition information
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