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When to Take Creatine: A Beginner’s Guide
If you are a beginner, you probably have a lot of questions concerning when to take creatine as a supplement. Creatine is one of the most researched supplements out there and it has proven to be one of the most effective also.
Creatine is one of the most widely used performance-enhancing supplements worldwide by athletes, men and women of all ages to promote muscle strength.
All it does is give you more strength and power in the gym which will help your performance and hopefully help you get muscles in the long run.
Creatine Monohydrate is one of the best, cheapest and has had the most research till now of all the different creatine types.
When to take creatine is a major concern especially for beginners. Here are a few steps to guide you.
When To Take Creatine
As a beginner, you may be wondering, when is the best time to take creatine. Many ask if it’s better to take creatine pre-workout or post-workout.
The easy answer is that it really doesn’t matter when to take creatine. It does not matter whether you take it first thing in the morning or with meals. You can even take it before bed.
You can take creatine either pre-workout or post-workout depending on personal preference. As long as it’s in your system that day or it has built up over a long period of time, it will make no difference when to take creatine.
If you want to take it pre-workout, then take it fifteen to thirty minutes before your workout. If you want to take it post-workout, work it in your post-workout shake. This may save you some time and you won’t forget to take it.
In terms of using creatine close to a competition or a photo shoot, most people have concerns about creatine making them watery on the outside. Fact is, this doesn’t happen.
The creatine holds the water set in the muscle and creates that full look. Hence, it won’t make you look any more watery when you are having your photo shoot or your competition. You need not worry about that. As far as age is concerned when taking creatine, anybody can use it.
If you are old enough to be working out consistently or you are old enough to be following a bodybuilding style diet, then you are old enough to be taking creatine.
What you should have in mind is that everybody responds differently to different supplements, you just need to find out what works best for you.
Amount of Creatine to Take
You may also need to know how much creatine you should take daily. The recommended amount or dosage of creatine to take is three to five grams of creatine a day. Five grams is approximately the size one teaspoon holds so if you don’t want to weigh it out, just get a teaspoon and mix it in a glass or bottle of water.
However, you can take creatine with any of your fluids or shakes as long as you take that three to five grams a day as recommended.
If you are taking creatine responsibly and drinking plenty of water, it will give you the results you desire.
Creatine Loading Ideology
In terms of how much creatine to take, everyone talks about the loading phase of creatine before you get used to it.
A creatine loading phase is basically when you take a higher dose of about 25 grams of creatine for the first couple of days.
It is not really necessary to load creatine before you take it because creatine is present in a majority of foods that you eat on a normal day and the body also produces creatine naturally.
Benefits of Creatine
The main benefit you will find from using creatine monohydrate is general all-around body strength and improved performance in the gym.
Creatine helps you both mentally and physically. It helps you get that extra one or two reps that you need in the gym. You know very well that it’s those last couple of reps that are really going to help you build that physic or build that muscle that you want.
However, creatine is not a steroid that is just going to give you huge muscles by taking it. It only improves your strength and recovery.
In terms of powerlifting or strength training, if you use creatine, it’s really going to help you push through plateaus and take you to that next level.
Get The Most Out of Taking Creatine
As discussed above, there are many different forms of creatine out there. However, the most steady one is creatine monohydrate which is also the cheapest. This means you will spend less money and get effective results so it’s probably the best choice.
Do not waste too much money buying the most expensive supplements. The plain and simple creatine monohydrate is perfect. Those who are new to the world of supplements may be having many questions about creatine.
As a beginner, you may have questions about when to take creatine, whether it is pre-workout or post-workout. It honestly does not matter because as long as it is in your system, it will sustain you in the gym workout for that day.
You can choose whether to take it in the morning, at night, during or after meals, before or after a workout as long as it works for you.
Also, make sure you take the recommended three to five grams of creatine daily for the best results in your performance. One of the most significant benefits of using creatine is the burst of energy it gives. Your energy goes through the roof with creatine and it helps with those extra two to three or four reps in the gym.
If you are on a tight budget and you’re looking to buy supplements that will actually help you, creatine is definitely one that you should consider investing in. Used in the best way, at the right time and the required doses, creatine will work wonders for your gym workouts.
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