The optimal time for taking creatine
The time of taking creatine immediately before training is considered not the most suitable, although many sources recommend it. Firstly, it disrupts water metabolism, since it is known that creatine causes dehydration to some extent, which it is advisable to avoid during training. Secondly, before training, the metabolism is less predisposed to the transport and assimilation of creatine. Third, before training, it is recommended to take carbohydrates with a low glycemic index, because they provide cells with energy for a long time and normalized, unlike fast carbohydrates, which create a concentration peak of glucose with its deposit in the form of fat. Fourth, the body does not need fresh supplies of creatine during training, since the filled muscle reserves are in a stable state during this time.
It is also impractical to take creatine during training. In addition, one scientific study showed that taking creatine during training makes it difficult to perform exercises. This is associated with a state of dehydration caused by taking creatine.
“Attention” The best time to take creatine is after training for an hour, when the metabolic state of skeletal muscles is most susceptible to insulin – mediated creatine uptake. In addition, this time is the most favorable for the consumption of simple carbohydrates, amino acids or fast-digesting protein, which also activate the transport of creatine, by stimulating the production of insulin. On rest days, the supplement can be taken at any time of the day.
The time of creatine intake in relation to food
There is no consensus on this, since there are arguments in favor of using creatine before meals, and after. Many scientists recommend taking it before meals, since food can slow down the absorption and passage of creatine down the gastrointestinal tract, which increases the residence time of creatine in the acidic contents of the stomach, and this leads to an increase in the conversion rate. On the other hand, food can buffer the acidic environment. However, recently, scientists have finally proved that creatine monohydrate is slightly destroyed in the acidic contents of the stomach, so eating does not play a special role.
In 2008, Deldicque L and co-authors conducted a study, in which they determined that the absorption of creatine does not depend on whether it is taken with food or in pure form on an empty stomach. In all cases, the absorption was almost complete.
“Attention” Given that it is advisable to combine creatine with transport systems (amino acids, protein, fast carbohydrates, and others), it is better to take it in between meals.
Seluyanov recommended taking creatine at night, as well as vitamins and D-aspartic acid, since all the main processes of regeneration and hormone release occur during sleep.
Creatine with a transport system
Creatine with a transport system has its own specific features, in terms of the time and frequency of administration. So, unlike the usual monohydrate, it is better to take it before training, this is due to the fact that it usually includes active substances that are in demand during training. However, there are possible options, so the reception time is determined by the instructions of a particular manufacturer.