Connect
To Top


How To Supplement Creatine For Maximum Results


how to supplement creatine

If you’re following an intense training regimen for strength gains, physique improvements, or sports performance, then you’re likely taking creatine. This compound provides multiple benefits for athletes seeking any or all of these three goals.

Here are two of the primary reasons to supplement creatine: 1) Taken in the window before workouts, creatine helps boost short-term endurance by donating phosphate to your ATP (adenosine triphosphate) cycle. This means that creatine increases your ability to lift more weight and squeeze out more reps. 2) Getting in creatine after workouts encourages better recovery be-cause creatine drives fluids and nutrients into muscle tissue, helping muscle tissue repair and grow.

So which is more important? A recent study in Journal of the International Society of Sports Nutrition examined this question, concluding that taking cre-atine post-workout in combination with weight training is more effective for increasing muscle mass and strength than supplementing it pre-workout. Researchers determined that the subjects, healthy male bodybuilders who trained with weights, showed greater improvements in strength and body composition when they supplemented creatine after workouts compared to taking it prior to training.

But that doesn’t mean you can’t accrue additional benefits by taking cre-atine both before and after workouts. For best results, take three to five grams of creatine 30 minutes before training and then take the same dose immediately afterward.

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Is Bread DEAD?

    Bread is often vilified when it comes to reducing fat, building muscle and overall health, but is bread really all that...

    irongraphicsMay 22, 2019
  • Train Your Mind for Peak Performance

    What is Flow?   Flow is the state of achieving optimal performance by being completely absorbed in the present moment. Individuals...

    ironashleyMay 3, 2019
  • Banana Vanilla Protein Pancakes

    Say goodbye to frozen waffles. We’ve got your new favorite high-protein breakfast option.   In a Blender combine: 1/2 cup old...

    ironashleyApril 26, 2019
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Pull Ups With Dr. Stuart McGill

    Improve speed, power, and neuro drive with this exercise created by a foremost authority in spinal biomechanics. In May of 2013,...

    Cindy MamOctober 4, 2018
  • Meal Prep Ready

    So…. I actually did some meal prep the other day. Meal prep means smaller portions and slightly blander food, but it’s...

    Cindy MamAugust 30, 2018
  • Are Detox Diets and Juice Cleansing Absolutely Pointless?

    Have you ever done one of those “juice cleanses” before? Did it work? Probably not… just my guess. I’m also guessing...

    Cindy MamAugust 9, 2018
  • Carbs For Dinner

    Just when you think you have carbs all figured out, more information comes to light. Conventional wisdom has recommended tapering carb...

    Cindy MamAugust 3, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018