Go To: What is Creatine?
Creatine is not a steroid but a natural supplement that is present in animal protein. It can be naturally produced by the liver, pancreas and kidney for the purpose of presenting the body with necessary energy that is provided through extensive body movement.
Creatine is necessary in producing a substance known as adenosine triphosphate or ATP to energize your muscles. Vegetarians can sometimes be lacking in natural creatine or do not consume enough of the protein-enriched foods that provide this necessary supplement. Knowing when to take creatine depends on your diet, lifestyle and exercise level.
Benefits of Creatine
Research has shown that this supplement can lower cholesterol, decrease instances of heart attacks and heart failure, ward off Huntington’s and Parkinson’s disease, fibromyalgia, chronic fatigue syndrome and any neuromuscular disorders. Because it increases lean muscles, it can provide for a stronger healthier heart and muscles. Another benefit is your quicker recovery after extensive physical activities.
Taking creatine is valuable for the treatment of other conditions such as muscular dystrophy and gyrate atrophy of the eyes, along with possible improvement of brain function.
One of the creatine side effects is that it causes some fluid retention in your cells which can lead to some weight gain. To combat this problem, athletes and extremely active people work harder to strengthen and build up the muscles, contributing the excess weight to their lean muscle mass.
The most benefits are gained from creatine when performing excessive activities with short rest periods in between, less than three minutes. Although this supplement shows great benefits with activities of strength and endurance, it can have the opposite effect on such performance as cross-country running and aerobics because of the water retention, and should be taken as recommended.
Depletion of adenosine triphosphate or ATP can cause an increase of ammonia levels in your blood stream. Creatine has been shown to drastically reduce these toxic ammonia levels, especially when using huge amounts of protein. Excessive ammonia levels not only affects athletes and bodybuilders but also people with diseased muscles, and the supplement can help in ridding some of this toxin from the body.
Creatine works to enhance the body’s ATP, which is also necessary for healthy blood circulation, nerve transmission, building up new tissues in the body, gland secretion and digestion, not to mention effective muscle contraction.
If considering “When should I take creatine,” bear in mind all the health benefits it provides if your body is lacking in ATP and you are looking to gain more endurance in strengthening lean muscle.
Being active and physically fit is essential for good health and adding creatine supplements to your diet helps to enhance lean muscle mass, decrease fat deposits and help your body to work more effectively. However, it is not necessary for someone taking Pilates or exercising in order to gain a new body to use the supplement.
The benefits are gained by the high-endurance athletes and bodybuilders for the quicker results they hope to gain through these activities.
Who Can Benefit From Creatine?
Because of its energizing effect on the body, creatine has become popular with athletes and body builders. Young adults began taking creatine to improve their abilities in hockey, gymnastics, wrestling and football in high schools. Many college and professional athletes admit that they use creatine as a supplement to improve their performance. You may wonder “when should I take creatine” and how the supplement can benefit you.
There are multiple conditions to consider to help you decide when to take creatine, especially if you are an active individual. Creatine is believed to improve strength along with some health benefits.
Side Effects of Creatine
Other than some water retention, creatine side effects are minimal. There are no findings of any serious illnesses or deaths due to the use of creatine as opposed to using steroids and other threatening supplements. The only reports from individuals using this enhancement are that it can cause some cramping in the muscles, minimal nausea, gastrointestinal pain and diarrhea. In order to avoid any side effects of creatine, take in general amounts of water when performing any strenuous activities. Anyone with a preexisting kidney problem or diabetes should avoid using the creatine without medical supervision.
So When Should You Take Creatine?
Go To: Top 10 Creatine Supplements
This is a pretty simple question to answer.
It doesnt matter! You can take creatine at anytime that is most convienient to you. Your body will absorb and utilize it at any time of the day.
Most people prefer to take it right before, during or right after a workout because this is the time your body is absorbing nutrients and supplements at the quickest rate and you would probably benefit the most if you took it in that time interval.
How Much Should You Take?
Around 5-10 grams per serving is reccommended and 5-7 days a week if you are training at an intense level.
If you are moderatly working out, you really don’t need to take 5-10 grams more than 2-3 days a week.
Creatine is a natural supplement to promote your bodybuilding, strengthen muscle mass and help enhance your high-end athletics. When to take creatine depends on your health, activity levels and if the benefits are in your best interest. Take as recommended and when in doubt, consult with your personal physician for guidance.