How & When To Take Creatine For Muscle Growth | Nutritionist Explains... | Myprotein

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 foreign