{"id":24069,"date":"2024-06-24T12:00:01","date_gmt":"2024-06-24T11:00:01","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=24069"},"modified":"2024-09-23T10:11:22","modified_gmt":"2024-09-23T09:11:22","slug":"when-to-take-creatine","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/when-to-take-creatine\/","title":{"rendered":"When to take creatine"},"content":{"rendered":"

Creatine<\/span><\/a> is one of the most trusted and widely researched supplements in the world. Taken by bodybuilders, athletes and powerlifters alike, its status as one of the most popular supplements is undisputed. It just.. works<\/span><\/p>\n

But we\u2019re not trying to convince of the wonders of creatine here. You already know. <\/span>Here<\/span>, we\u2019re talking about<\/span> when to take creatine<\/span><\/i>.<\/span><\/p>\n

So let\u2019s not waste your time. With some insights from <\/span>Simon Jurkiw<\/span><\/a>, Product Director at Bulk\u2122, looks at when to take creatine, and whether it matters when you take creatine.<\/span><\/p>\n

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WHEN SHOULD YOU TAKE CREATINE?<\/b><\/h2>\n

Anytime. There is no optimal time for when to take creatine \u2014 you can take it pre-workout or post-workout, it doesn\u2019t matter.\u00a0<\/span><\/p>\n

Whether you do it in the morning one day and evening another, all that matters is you get in your 3-5g per day. Easy.\u00a0<\/span><\/p>\n

Much like going to the gym, consistency is the primary concern.<\/span><\/p>\n

\u201cCreatine is really easy to use\u201d, says Simon. \u201cYou can add 5g to a shake. You can have it on its own. It\u2019s just super simple. There\u2019s no need to overthink it too much.\u201d<\/span><\/p>\n

WHAT IS CREATINE?<\/b><\/h2>\n

Creatine is a nitrogenous organic acid composed of three amino acids. Its primary function is to supply instant energy to the muscles.<\/span><\/p>\n

It\u2019s advantageous for athletes, sportspeople, and bodybuilders\u00a0 [<\/span>1<\/span><\/a>], mainly because it enhances their capacity to generate energy.<\/span><\/p>\n

In addition to being naturally produced in the liver, creatine is obtained from protein-rich foods such as meat and fish.<\/span><\/p>\n

However, to fully harness its performance-enhancing effects, supplementation is recommended to maximise creatine stores in the muscles.<\/span><\/p>\n

What does the expert say?<\/b><\/h3>\n

\u201cThere\u2019s so many misconceptions about what creatine actually is\u201d, says Simon. \u201cCreatine is found in everyone\u2019s muscles, and put simply, it\u2019s an organic compound used for high intensity energy.\u201d<\/span><\/p>\n

\"\"<\/p>\n

WHAT DOES CREATINE DO?<\/b><\/h2>\n

Research has shown taking 3-5g creatine monohydrate per day improves performance in short bursts of explosive exercise*. This allows you to complete more reps at heavier weights, maximising your potential in the gym.\u00a0<\/span><\/p>\n

Put simply, creatine improves performance in the gym, allowing you to do more reps and heavier weights. The amount of improvement depends on how well you receive creatine, so it varies from person to person.\u00a0<\/span><\/p>\n

SHOULD YOU TAKE CREATINE BEFORE OR AFTER A WORKOUT?<\/h2>\n

You can take it shortly before you exercise, shortly after you exercise, or at some time that isn’t close to when you exercise. Another option is to split your daily dose and take it throughout the day.<\/span><\/p>\n

Creatine is a common ingredient found in pre-workout. This is not because it is essential to take pre-workout, but because: one \u2014 it means companies can use claims like \u2018increases performance\u2019, and two \u2014 it does no harm.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

HOW MUCH CREATINE SHOULD YOU TAKE PER DAY?<\/b><\/h2>\n

Creatine is best supplemented in forms of monohydrate with daily intakes of 3-5 g. If you\u2019re in the creatine loading phase, it\u2019s recommended to take 20g divided into 4 daily intakes of 5g in combination with carbohydrate and protein.<\/span><\/p>\n

Carbohydrate supplementation before exercise is also essential to improve exercise performance. [<\/span>2<\/span><\/a>]<\/span><\/p>\n

WHO SHOULD TAKE CREATINE?<\/b><\/h2>\n

Creatine benefits athletes who need short bursts of speed or increased muscle strength, such as sprinters, weight lifters and team sport athletes.<\/span><\/p>\n

While taking creatine might not help all athletes, evidence suggests that it generally won’t hurt if taken as directed.<\/span><\/p>\n

Creatine is not just for athletes and gym goers, though. Many studies have been done on older people, for example. This one looked at whether creatine supplementation can <\/span>improve physical function in rheumatoid arthritis<\/span><\/a> patients.<\/span><\/p>\n

\"\"<\/p>\n

DOES CREATINE BUILD MUSCLE?<\/b><\/h2>\n

Creatine allows you to train harder and create more of a muscle stimulus. If you use this, train more, then indirectly creatine can build muscle.<\/span><\/p>\n

\u201cSimply, creatine will help you to more reps, and it\u2019ll help you lift more weight\u201d says Jurkiw. \u201cUltimately, that\u2019s creating a greater stimulus for muscle growth. There\u2019s a reason it\u2019s so popular\u201d.<\/span><\/p>\n

BPB-CMON-1000-0090, BPB-CMON-0000-0500, BPB-CMON-TROP-0500, BPB-CMON-VANI-0500<\/span><\/p>\n

FREQUENTLY ASKED QUESTIONS<\/b><\/h2>\n

DOES IT MATTER WHEN YOU TAKE CREATINE?<\/b><\/h3>\n

No. You can take creatine any time of the day. Taking it every day is what matters, regardless of the time \u2014 pre or post-workout.<\/span><\/p>\n

Can you take protein and creatine together?<\/b><\/h3>\n

Yes. Many people find it convenient to mix their creatine with their post-workout protein shake.\u00a0<\/span><\/p>\n

While it won’t improve either\u2019s performance, it won’t hinder the supplements’ effectiveness.\u00a0<\/span><\/p>\n

Should you take creatine when cutting?<\/b><\/h3>\n

Yes, creatine is a good idea to take when cutting. It wins you back some power you may have lost from being in a calorie deficit.<\/span><\/p>\n

This allows you to perform better in the gym, maintaining as much muscle as possible.\u00a0<\/span><\/p>\n

Can you take creatine when pregnant?<\/b><\/h3>\n

Yes, certainly. Creatine is present in many whole foods such as meat and fish, so it will be consumed anyway.<\/span><\/p>\n

In terms of creatine supplementation, some clinical studies indicate that adequate levels of creatine during pregnancy may be critical for optimal fetal growth and survival.<\/span><\/p>\n

This does not mean supplementation is necessary, but further studies demonstrate how it\u2019s absolutely fine to take creatine when pregnant.<\/span><\/p>\n

Should I take creatine when not working out?<\/b><\/h3>\n

Sure, yes. Many whole <\/span>foods are high in creatine<\/span><\/a> anyway, so a supplement won\u2019t affect you. But you won\u2019t get the performance benefits since, well, you aren\u2019t performing.<\/span><\/p>\n

If this question is asking where you should take creatine on days when not worrying out (i.e rest days), then the answer is yes \u2014 certainly. When in a creatine cycle, it is important to keep levels topped up every day, even when not working out.<\/span><\/p>\n

SUMMARY: When to take creatine<\/b><\/h2>\n

There is no optimal time for when to take creatine. When in a creatine cycle, taking 3-5g daily is all that matters.<\/span><\/p>\n

\u201cAt Bulk, we\u2019ve been selling creatine for over 20 years.\u201d says Simon. \u201cWe\u2019re one of the largers sellers of creatine in the world. So I like to think we know what we\u2019re talking about\u201d<\/span><\/p>\n

RELATED ARTICLES<\/span><\/h3>\n

Looking to learn more when it comes to creatine and sports nutrition? We believe that every person, with support, has the right to transform their lives through fitness. That\u2019s why we\u2019ve put together articles with expert advice, all to help you on your fitness journey. Check out more articles below.<\/span><\/p>\n

Creatine benefits<\/span><\/a>
\nCreatine side effects<\/span><\/a>
\nHow to take creatine<\/span><\/a>
\nCreatine vs whey<\/span>
\n<\/span><\/a>Creatine loading<\/span><\/a>
\nTypes of creatine<\/span><\/a>
\n<\/span>Best supplements for muscle growth<\/span>
\n<\/span><\/a>Creatine pre-workout<\/span><\/a>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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