Should You Consume Creatine On The Days You Aren't Working Out? We Deciphered The Answer For You
If you want an edge in your lifting capacity and you are a natural athlete, Creatine is your savior. In the same way, if you want your muscles to have a fuller look, creatine is the supplement that will help you. With this piece I will break down the science behind the consumption timing of creatine and how it affects its efficiency. Also, should you be taking creatine on non training days? Let's dig into the answers.
Creatine Timing- Pre Or Post Workout?
The question- should creatine be taken before, or after the workout? Or can it be consumed irrespective of the clock? To answer this, let's look at some studies. A study conducted by Exercise Metabolism Unit compared the timings of supplement intake. One group consumed creatine near to their workout (Pre or Post) and another group took creatine keeping a gap in between their workout (Pre or Post). The group which took creatine soon before or after their workout gained more strength and muscle mass as compared to the group that took creatine in the morning or in the evening, irrespective of workout timings. Therefore, it certainly does make sense to take creatine near to your workout, either immediately before or after.
Creatine On Rest Days- Should You Or Shouldn't You?
The only purpose to take creatine on rest days is to keep creatine levels in your muscles elevated. If you are loading creatine, you have to follow the loading cycle which requires you to take 20gm of creatine irrespective of your training days. If you are on the maintenance dose of 3 to 5gm per day, you still have to take it on the rest days to maintain the high levels on creatine concentration in your muscles. However, it is more important to not to skip creatine on rest days if you are loading creatine otherwise loading will not happen. A continuous high dose of 20gm is necessary for 5 days to load it. On the other hand, even if you miss a maintenance dose of 3 to 5grams on your rest day, it won't make a major difference. Ideally, you should take it on rest days too. Another important thing to note is that creatine absorption increases if it is consumed with carbohydrates. Also, protein and amino acids also increase the extent to which your body retains creatine. Therefore consuming creatine with a balanced meal of carb and protein is also a good strategy to follow for maximum absorption of creatine.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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