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when's the best time to take your
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creatine for maximum results let's talk
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how's it going guys my name is Richie
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Kerwin and today we're going to talk
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again about your favorite supplement
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creatine and when is best to take it it
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doesn't seem to matter how many videos I
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do on Creatine you guys still have a lot
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of contents or questions and creatine
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timing seems to be bothering a lot of
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people so if you're new to the channel
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make sure to check out my other videos
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on Creatine in the playlist Linked In
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the description just in case this is
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your first time watching one of my
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videos and you're not really sure what
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creatine is here's a quick summary
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creatine is an amino acid derivative so
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it's made from amino acids but it's not
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used to make protein it's 100 natural
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and we eat it in foods like beef pork
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and fish especially Herring and just to
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really hit home how natural it is you
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also produce it in your own body the
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benefits of creatine in the gym really
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start to happen when our muscles are
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saturated with creatine that means that
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our muscles have absorbed all the
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creatine that they can and can't
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increase their muscle creatine content
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anymore now you could increase your
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muscle creatine by eating extra meat but
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you'd need to eat a lot you'd need to
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eat 1.3 kilograms of beef to get the
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same amount of creatine you get from a
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single scoop of creatine monohydrate
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powder creatine supplements are just a
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much more efficient way of getting
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creatine and they work out a lot cheaper
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too you can actually increase the amount
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of creatine in your muscles by 20 to 40
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percent just by taking creatine daily
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but why take it in the first place what
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does creatine actually do to make it so
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popular without going into too much
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detail creatine helps you regenerate ATP
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in your muscles while you exercise ATP
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is what your muscles use for energy and
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the faster you can regenerate ATP by
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having more creatine in your muscles the
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harder you can work out some of the
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benefits of creatine include improving
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your Sprint performance lifting more
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weight or doing more volume in the gym
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improved glycogen synthesis in your
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muscles meaning you have a ready source
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of energy for continued exercise
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improved anaerobic threshold that's your
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ability to do quick very high intensity
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or explosive exercise and even improved
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aerobic capacity too all of those
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improvements can lead to building more
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strength and muscle in the gym the
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dosage for creatine is pretty simple
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take three to five grams per day every
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day and that's it now the bigger or more
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muscular you are the more creatine you
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may need so very big and muscular
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individuals who are also very active
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might want to take more up to maybe 10
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grams a day I always recommend taking it
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with food or Mexican in juice or water
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or a protein shake it really does matter
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as long as you don't eat it some people
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load creatine which just means that they
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take a higher dose 20 grams a day for a
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week to load your muscles with creatine
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and then you drop the dose to three to
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five grams a day to maintain that level
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you absolutely don't need to load at all
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but it may help you get faster
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performance results some people are just
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impatient but should you take it before
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or after working out is there even a
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difference here's the thing
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it really doesn't matter at all you see
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I mentioned earlier that the benefits of
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creatine come from saturating your
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muscles with it to do that you just need
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to take it consistently so your muscles
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are always topped up if your muscles are
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fully saturated from taking creatine for
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a while it can take up to four to six
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weeks for your creatine levels to drop
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back to normal so even if you miss a day
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or even miss a week here or there it
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probably doesn't matter in terms of your
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performance just take it every day and
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don't worry about when now that's it
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there was a recent meta-analysis that's
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a study that combines and analyzes the
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results of other studies that was
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published a few years ago and said
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something different the meta-analysis
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showed that creatine immediately after
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resistance exercise was better for
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increasing muscle mass than creatine
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immediately before training there was no
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difference in strength though here's the
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thing the meta-analysis only had data
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from three studies which is not a lot at
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all that's probably because there aren't
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a lot of studies comparing creatine
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timing before and after training it's
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really easy to get way too caught up in
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all the fine details when it comes to
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nutrition and I know why that is
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nutrition can be very confusing science
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but in this case quantity creatine is
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something I really wouldn't worry about
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just take it every day and enjoy the
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benefits I hope that cleared up
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everything about creatine timing for you
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as always if you have any more questions
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let me know in the comments below and
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remember to like And subscribe to the my
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protein YouTube channel for more great
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evidence-based nutrition information
