Anyone who goes to the gym definitely gets advice on taking Creatine from a coach or a friend or the Internet. After whey protein is the most popular and most confusing supplement for bodybuilding, the biggest confusion is about its dosage and timing. When should it be taken? How much creatine should I take? Everyone is faced with questions like what is its loading. We will give a straight answer to this question in this article, after which you will never be confused.
The right time to take Creatine:-
This is the only line that has created all the confusion. There are three answers – 1 before workout 2 and 3 anytime
Before a workout –
Many experts say that creatine should take about 30 minutes before the workout. During this time, the body converts a lot of it into energy and you get more power during the workout. More power means more weight and more pump means more muscle gain overall
After a workout –
Many experts say that after a workout, your body is able to use creatine better because a lot of energy and nutrients are consumed during the workout, so the body needs nutrients immediately. In such a situation, when you take creatine along with protein and other supplements, then the body gets a lot of nutrients and becomes rich.
Some of these two types of experts say that you should take creatine both before and immediately after a workout. The idea of taking creatine after exercise got great support in 2013 when the research was published in the Journal of the International Society of Sports Nutrition.
In this, 19 bodybuilders were asked to consume 5 grams of protein every day. Some are used before a workout and some after. Everyone’s workout was kept almost the same. These people exercised 5 days a week and were also told to take creatine on holidays – anytime during the day. According to the results of this study, those who took creatine after a workout seemed to get more benefits. But here one more thing came to the fore there was not much difference between more and less. It was not that people who used creatine before workouts were in deficit. That’s why it was also put forward that creatine can be used at any time.
Take Creatine Anytime –
Some experts also talk about creatine that uses anytime. They say that there is no need to worry too much about its timing. If your digestion is fine then the body will use it according to its own. Your body deals with many things on its own accord. He knows that if any essential nutrient is coming into the body, then how and where to use it. Take creatine when you feel well then what is the right time to take creatine
On the basis of my studies and whatever experience I have, I would say that maths should not be used excessively. Fix the time and take creatine at that time. That time can be before the workout as well as after and at any time of the day. We talk about fixing a time because it creates discipline. If I say that take creatine whenever you want during the day, it will happen that sometimes you will drink it in the morning, sometimes in the afternoon and sometimes you will forget.
That’s why it is said that fix a time, forget everything else. If you are taking creatine, you are taking real and your stomach is fine, then the body will use it. There is no need to think of your body as very poor. With a few carbs and water, you can have a great workout. It is the job of companies to exaggerate the supplement – act wisely instead of getting carried away by the wave of advertisements. Even if you are taking creatine both before and after a workout, the total dose should not exceed 5 grams. That is 2.5 grams at a time.
How Much Creatine to Take
The loading of a cretin is usually done before starting it. Although loading is not necessary, my advice is that if you are using it for the first time, then do the loading. Usually, its loading dose is between 10 and 20 grams. It lasts for 3 to 7 days. After this, your work will go on in a daily dosage of about 5 to 10 grams. The upper limit of dosage is for professional bodybuilders. The normal range is 5 grams daily and 10 to 15 grams for 3 to 5 days at the time of loading.
This is not a boon, here, let me also tell you that cretin is not a boon. People who eat well and drink can work without it. It is easily available to non-veg eaters. Therefore, as a supplement, it works more on vegetarian people. Generally, a healthy person can use Cretin.
People who have problems with their liver and kidneys should not take it. People under the age of 18 and pregnant women or mothers who are breastfeeding should also not take creatine. Apart from this, if you are taking any such medicine, which has any effect on your sugar level, then do not take it because creatine affects the sugar level, diabetic patients also do not take creatine.
The biggest and most dangerous side effect of the use of creatine is on the kidneys. Taking more than 10 grams of creatine daily is dangerous. Due to its high dosage, the breakdown of muscles becomes very fast.
Problems involving the stomach and small intestine are called gastrointestinal distress (GI). These include gas, pain, upset stomach, vomiting, and diarrhea. You may also feel a loss of appetite. All these side effects usually occur for a short time and yes depends on how many doses you are taking.
If you include creatine in your diet, you can gain weight, whether you want to or not.
Athletes using this supplement appear to complain of muscle cramps, tearing, and restlessness. If you are using it, then do not increase your workout immediately, gradually move towards heavy workouts. Due to creatine, the tolerance capacity of the muscles increases, but the wear and tear remain the same.
Creatine forces the muscles to retain water. The water that has to be used for other internal body parts and essential works, they are absorbed by the muscles. Due to this, there may be a problem with de-hydration. Lack of water has many disadvantages, of which fatigue and restlessness are very common.
Which food you should take protein
It is said that creatine should be taken with juice. This increases absorption. But no such scientific research has come to the fore. The same rule works here as well. Take it with juice, water, tea, coffee, glucose, whatever you want. Be it hot water or cold water, the body will use it according to its own. If you are on cutting or losing fat, then obviously you will not take it in juice or glucose. One more thing, if you want, take it with protein, even if the different things will remain the same.
Creatine is a good supplement, there is no doubt about it. However, do not sit in your mind at all that the body will not be formed without it. If you eat non-veg, then your body gets enough creatine from it. Don’t worry too much about when to drink it.
Increased water intake:-
You should drink 4 to 5 liters of water a day when you start taking creatine..
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.