Creatine has been proven to be effective. Is it better to take it before or after you work out? What about on days off? This is your complete guide to creatine supplementation.
People used to debate whether creatine “worked” on the internet a few years ago. There’s no longer any dispute about it.
After the study, creatine has been proved to boost strength, power, speed, and recovery.
Instead of asking, “does it work?” these days, the issue is, “Is there an ideal time and technique to take creatine?” It’s a question almost as contentious as “Are BCAAs a Waste of Money?”
When to take creatine? Before or after a workout?
The strange thing about creatine is that there is no such thing as an “optimal” moment to take it during a workout. It doesn’t matter when you consume it as long as you take between 2-5 grams every day, even on non-training days.
Their effects are systemic, which means they must build up in your system over days or weeks to act.
This sounds fantastic, but the trouble with taking a supplement regularly is that it’s easy to forget, especially on days off.
That’s why, on training days, we advocate taking creatine post-workout: it’s easier to remember. Our Sculptnation Post-Workout contains a precise dosage of three different forms of creatine.
There’s no need to make educated guesses! In one scoop, you get a clinically-tested dose of creatine and other nutrients your body requires to recuperate after a rigorous workout effectively.
However, if you like to drink it whenever you want or prefer to slam a protein shake after your workout, we’ve got you covered.
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Sculpt Nation Creatine is a single-dose of creatine monohydrate, the most research-backed form of creatine. Each scoop contains 5g, which is more than enough for most people.
Is it necessary to supplement with creatine?
Some people recommend starting with a “creatine loading procedure,” which involves taking 4-5 doses every day for five days.
Is it efficient? Sure, but most people should avoid it unless they’re desperate for muscular mass.
This is why: Temporary adverse effects from creatine loading, like bloating or an upset stomach, are common, and they almost always occur during loading regimens.
The solution is to keep it simple!! Take 3-5 g per day to load your muscles exactly as effectively as “creatine loading” without some people’s adverse side effects.
Furthermore, supplements only play a minor role in achieving your muscle-building objectives. First and foremost, ensure that your nutrition is in order. Before you think about supplementing, make sure you’ve taken care of it.
Is Creatine Required For Your Objectives?
Maybe you’re a woman who wants to lose weight but isn’t sure if creatine is necessary. Or are you an Ectomorph who isn’t sure if you need extra creatine to meet your muscle-building objectives?