Supplement Class: The Best Time to Supplement Creatine

When is the best time to supplement creatine?

　　A moderate amount of hydrated creatine supplementation has been proven to increase skeletal muscle weight, pure muscle mass and muscle fiber size

　　But for many years, people who love bodybuilding have always been confused about when is the best time to supplement creatine: before or after training?

　　Some studies show that the timing of creatine intake is not important, but leave more doubts. 　　Recent published studies compare the differences between pre- and post-training supplements:

　　The pre-training supplementation group was immediately supplemented with five grams of hydrated creatine before training, while the post-training supplementation group was also supplemented with five grams of creatine immediately after training. All subjects received bodybuilding training designed for muscle hypertrophy every day

　　Experimental results The muscle mass of the two groups of subjects Both the volume and bench press muscle strength have been improved, however, neither the fat weight nor the weight has changed.

　　There are some minor signs in the study that the creatine supplementation group after training have better muscle weight and bench press strength, but the gap is small.

　　The researchers reasonably speculate that the reason for this phenomenon is because the subjects in the study have a high level of training and the study plan is short, so it is difficult for well-trained athletes to continuously improve muscle size and strength.

　　In addition, these remodeled bodybuilders may also affect the results of the experiment because they have a large amount of protein in daily life (creatine in food is stored in muscles, which may reduce the actual benefits of supplementing creatine).

　　Is there any way to do this? Make the effect of creatine play to the extreme? A: This is a very good question. First of all, if you don’t drink a lot of water, the effect of creatine will not play out. If you want the best effect, you must drink a lot of water!

　　In addition, creatine and high-quality carbohydrates are also a very good combination. They can store a lot of water in the body, but this method is recommended after training.

　　When we digest carbohydrates, the pancreas secretes insulin. The simpler the carbohydrates, the higher the insulin level. Insulin will bring nutrients to muscle tissue and play a big role in muscle recovery. If you intake or take creatine and simple carbohydrates at the same time, it can accelerate the absorption of nutrients by muscle tissue. However, the pancreas islets Vegetables can also store fat in the body, so it is recommended that you consume a lot of carbohydrates after breakfast and training, because during these two periods, there will be no large amount of fat in the body.

　　　Warning: If you have hypertension, diabetes, ongoing medical treatment, use non-steroid anti-inflammatory drugs over 40 years old or have any liver and kidney diseases, please consult your doctor before using creatine.

　　　Cretine is not suitable for ordinary people. If you intend to eat it, you must use it under the guidance of a doctor, nutritionist or professional. Improper use, the side effects may occur include: causing muscle lacerations; causing body water retention and increasing heart load; people with poor kidney function will suffer from renal failure; increasing water consumption will cause electrolyte dilution and causing cramps or vomiting; gastrointestinal discomfort

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