Creatine is recognized in the world of sports and fitness. These creatine supplements typically come in various forms, with creatine monohydrate being the most common and widely studied. The purpose of creatine supplementation is to increase the body's creatine stores, primarily in muscle tissue, beyond what is typically obtained through regular dietary sources like red meat and fish.
By taking creatine supplements, individuals aim to enhance their athletic performance, improve exercise capacity, promote muscle growth, and aid in short, high-intensity activities. Creatine supplementation is a popular choice among athletes and fitness enthusiasts looking to maximize their training potential and achieve their fitness goals. It is available in various forms, including powders, capsules, and liquids, and is often consumed before or after workouts to optimize its effectiveness. In this article, we will explore everything worth knowing about creatine, delving into creatine benefits, best time to take creatine and much more.
Creatine monohydrate benefits: A nutritional power
Creatine, a naturally occurring compound that can be found in small quantities in certain foods and is produced by the body, has taken the fitness and sports world by storm. Its meteoric rise in popularity is primarily due to the vast array of creatine benefits.
Enhanced muscle power: Creatine has a remarkable ability to boost the production of adenosine triphosphate (ATP), which is the body's primary source of energy. This heightened energy supply translates into enhanced muscle power, enabling you to push through demanding workouts and lift heavier weights.
Increased muscle mass: Creatine plays a pivotal role in promoting muscle protein synthesis, a key driver of the development of lean muscle mass. For those looking to increase muscle size or sculpt their physique, creatine can be an invaluable ally.
Improved exercise performance: Athletes from diverse disciplines often turn to creatine to supercharge their exercise performance. Its effectiveness shines in activities characterized by short bursts of high-intensity effort, such as weightlifting, sprinting, and explosive jumps.
Accelerated recovery: Creatine supplementation has exhibited the potential to reduce muscle damage and inflammation, which could lead to a swifter recovery post-exercise.
Best time to take creatine
Timing is a crucial element in the quest to maximize creatine monohydrate benefits. The question of when is the best time to take creatine is a topic of debate, but it typically revolves around two periods.
Ingesting creatine before embarking on your workout can ensure an immediate supply of energy during your exercise routine. This can result in increased power and performance, making it a prime choice for individuals in pursuit of that extra edge in their training sessions.
Taking creatine after your workout is another popular approach. This allows your muscles to absorb the creatine when they are most receptive to nutrients, contributing to the recovery process and supporting muscle growth.
Whether you choose to take it before or after your workout, sticking to a regular schedule is vital to experience the full range of creatine advantages.
How much creatine should you take
The answer to this question varies from person to person and depends on several factors, including your age, gender, activity level, and your fitness goals. The recommended dosage depends on whether you are a new user of creatine or if you have been using a creatine supplement for an extended period.
Furthermore, we recommend that you do not take more than 3 g of creatine per day without consulting with a physician.
How to use creatine monohydrate
One of the greatest things about creatine is that it's so easy to take. Stir the powder into water, milk, juice or other liquid. Stir until the powder is dissolved and drink the contents immediately, preferably after training with carbohydrates and protein powder e.g. Whey 100.
At Nordic Nutrition, we offer our Creatine Pure Monohydrate from Bodylab.