Creatine

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How to Use Creatine for Maximum Results?

Before Training

The argument for taking creatine before training is roughly as follows: more creatine equals more ATP, the energy molecule. More ATP means more strength available for muscles. More strength implies better muscle fiber activation and heavier weights lifted. More weight on the bar is often correlated with more muscle.

After Training

The argument for taking creatine after training focuses on the fact that muscles are depleted of nutrients at this time and are therefore very receptive to absorbing creatine. Mixing creatine, proteins, and fast carbs at this moment would thus promote optimal assimilation of all three!

Anytime During the Day

The argument for taking it at any time of the day is based on the assumption that the previous two arguments are superstitions. It’s about not stressing over timing because as long as you take your daily dosage, the results will be there.

Daily Creatine Needs

It is generally recommended to take 3 g of creatine per day in a single dose to obtain positive effects. Assuming that creatine is stored in muscles and that each person has different muscle mass, it is clear that this recommendation is not applicable to everyone. Your precise personal needs in creatine are very simple to estimate by following this calculation:

0.03 g * kg of body weight

Taking 3 g of creatine per day does not lead to any significant disadvantages (apart from an additional expense). This amount is safe and usually does not cause any side effects. Unused creatine is simply excreted by the body. In the case of a creatine cure, the quantities of creatine may vary.