⏰The Best Time To Take Creatine (Science)
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- Опубліковано 27 сер 2024
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What is the best time to take creatine for muscle growth?
You see, creatine is a supplement with long-term effects. If you take creatine now, it will not be in your muscles the next hour.
Research shows it actually 2 full weeks of taking creatine before your muscles get saturated [1].
The most important thing is that you take about 5g of creatine monohydrate per day, regardless of timing, so that your muscles get saturated with creatine.
Now, if you care about optimizing the smallest details, one study found that taking creatine after training results in slightly better creatine absorption [2].
Likely because we tend to have improved nutrient absorption after training.
📚Scientific References (PMID):
1. 36007881
2. 23919405 - Спорт
Thanks for making this short and to the point
My pleasure!
I heard 3 grams is most optimal for growth than 5 grams
The effect is similar between 3 and 5 grams.
I take 1/2 a 5 gram scoop and have better results.
Then take 4g 🤓
No, 3g is no more superior than 5g in hypertrophy standpoint
Well I take 6 grams there’s really no wrong if your taking creatine it’s extremely good for you
Great job bud,you explain it simple and clear.👊🏻
I appreciate that!
You explained it very clearly, thank u
Glad it was helpful!
Planning to take this advice and take creatine, well explained 👏 👍
Awesome, thank you!
@@iWannaBurnFat quick question also.
Should I start with loading phase with 20 grams since it looks like it's too much i think, and do the normal 5 grams a day?
And also can I put the creatine in my protein shake also since the one I have got no taste thanks.
@@bimmer1110did you see any results?
The problem is I workout at night. And can’t eat at night, and you’re not supposed to take it with an empty stomach.
I take creatine before workout and i feel good during workout as i do intense workout of 2 hour's then after i take whey protein with water, is it good ?
Thats the way to do it my guy 👍🏽
Thank you so much
My pleasure!
Thanks brada
My pleasure!
Thanks man 💪🏾
My pleasure man!
thank you
You're welcome!
What is the quantity of water i should mixed with 5g of creatine?
You can take as much as you like as long as you dont get a stomach ache, I myself take it with 3 dl of water
Also dont forget to stay hydrated during the day, u should drink atleast 4 L of water a day
@@MJR-eq1jl lot of thank❤️
Take 3g for long time according to doctors
The same as when you are not taking creatine and need to stay hydrated. It depends on your body size, activity levels, and the climate you live in. At least 3-4 liters of fluids is a good aim for most people.
Fastest way to saturate is 20g a day for 5 days stack with glutamine, after 5 days continue 10g a day. There is no right or wrong time to take creatine!
Will it create any problem like I am 17 years old 49kg should I do loading phase
@@mordenx4879 side effects that may occur is diarrhea during the loading phase. Usually subsides after a few days. If you experience any unusual stomach pain with the diarrhea stop loading phase and continue use at 5g per day
@@mordenx4879what happened to you bro , are you alive ?
@@sumaharpelluri326 yes bro nothing happened
lol@@mordenx4879
What's the best time to take a creatine Before Workout or After Workout
Thank you 😊❤
Welcome!
Can we take creatine mixing with protein powder?
Yes
Can
Yes no problem there
I am actually taking creatine for 25 days and I don't really feel the big difference, I started taking it 5g per day till today and the way of taking it is putting the 5g on 250ml water and Stir with a spoon and drink it and I don't even leave that things drop from the creatine which looks like sand, I actually put more water on it and drink it too, and the brand I have is the DY
kab kab lena hota hau
Ahm Please tell Which will give results fast creatine or protein ?
What its 2 diff things. You still have to eat 1 gram per bodyweight (lbs), if not you wont grow. Creatine is to optimize power n endurance so you could go even further.
Both
What does 'muscles get saturated' mean??
@iwannaburnfat
Muscles getting filled up with the maximum amount of creatine they can store.
After how many months of gym should I start taking it?
1 week
Dose creatine work to build up some muscle on skinny body without workout?
With low dose yes slightly by everyday activities too much will just cause water retention if you’re not working out I would say if you have the discipline to take 5 grams a day why not bust out some push ups anyway
3 its fine!!
Can we take creatine along with whey?
After or before training use creatine is better ?
I actually thought that aswell too
Hi bro
My weight - 102kg
Height -5'10
I cannot take the dumbell more than 5kg in one hand
My goal is to Loose weight ,plz tell can i take Creatine 🙏🙂
Why you take creatine you should loss your weight you should do cardio 2 time in a day and walk 6km per day you don't need to take any supplements right now
You can take if you want i started taking creatine when I used to weight 60 kg
And my goal was weight which worked l lost about 8 kgs while taking and creatine and it also helps to gain muscle while losing weight and excess fat
I am saying this with my experience
What does creatine do?
Improves your strength performance
Should i eat it than i drink after it water or i put it in water?
Best results Pre workout or post workoutot
You mean better metabolism after work outs : )
It’s true. Even the space cookie or chocolate can work within 40-50 minutes instead of 1,5 hours
What if you have taken Creatine for 2 years and Then you stop. Is that a problem?
Nope, no problem!
Should I take it after my workout until my muscles are saturated and then take it before?
My workout time is 9pm in the night so can I take creatine after work out ? Will it effect my sleep ?
It can cause you to want to drink a lot more water which in turn may lead to you waking up in the middle of the night to use the bathroom which can interrupt REM. I take it in the morning with my morning supps because I prefer to optimize my sleep.
You can take it in the evening, yes. No problem.
Of course it will effect it. You won't hardly get any
What if Sunday is rest day , we can take creatine ❓
Yes
im 12yo girl and i weight 34kg can i have creatine and if yes how much grams per day? And how much time a week
It's 16+ years old recommended, because if you take it from such a young age, it would give you some kidney problems 😅❤ if you wanna take, take 1 or 2 grams maximum each day, and make sure to train a but or do some cardio
Just don't take it
So before gym or after gym i have to take it?
Both work!
But what creatine would you suggest?I’ve taken sixstar creatine 3x fruit punch but I want a 2nd option/opinion
Mono is the best type they say I have that one also any will work but mono is faster working I think
How many minutes after workout?
Is it okay to mix créatine with whey?
No issue
Good job bro subscribed
Appreciate the support💪🏼
Whether we have to take creatine in rest day are not
Yes take on rest day is fine
Is it usefull while fat loss journey ????
How much time before workout take it?
Take it post-workout or at any other time that's convenient. Impact of creatine timing is negligible.
Which is the best creation?
Wellcore
If you workout on night like 8 pm to 10pm so we can take it after workout or in the morning which is best or suitable
Both work! I would prefer at night though.
If i will take creatine after workout night then i will sleep and what time i will drink water morning time no prblm
As soon as you start working out, you lift those arms up when describing something or talking....and God forbid trying to fit through a doorway flexing those lats
Lol!
The Creatine is it OK to mix in the coffee?
Is it Normal that creatin dosnt fully desolve in water
yes
Best creatine bro? plss reply🥺🙂
Monohydrate! :)
Ok so 5g before, then 5g after working out, to rlly optimize your muscle growth optimally
60 minutes reporter needs to watch swamp kings 😂
Within how many minutes after workouts should we take creatine?
U can takr creatin at any time. No prblm
How much water should you drink a day, if i wanna become like jay cutler?
At least a gallon get all dem juices flowin
you can't
@@adlplayzzz1517 I'm not you
20 litres
If my protein intake is normal, i am 60 kg i take about 80 gram plus protein a day, can i still use creatine and build muscle mass?
i’m 7 weeks in consistently everyday 🫡
This lad moves like a robot
Soon I will have a software update that will make me look more human. Stay tuned!😂
Aight can’t wait 😂
before i start take creatine i was gain weight.after start take creatine i lose wight . whyy.i want gain wight nat lose
so. give me some advice
La orina se encuentra en la vejiga , me pregunto 🤔 si al orinar el agua que usa la creatina en los músculos , también se va al orinar, mucha gente orinamos seguido tan solo con poco café
While taking this supplement it is required to take 4-5litres of water per day. And creatine won’t be excreted through urine
Should we continue creatine or if I take creatine for 2months than not eat will any side effects will happen?
simple. Forget supplements. First get good at consistency in your eating habits, your own self discipline and consistency in training. Get good at that first and then start using supplements. No point taking creatine and any supplement if everything else is a mess. You're wasting money.
@@TheMediaMachineexactly, knock out the big ones first, like sleep, nutrition and how you train before you focus on the smaller things
But what if i had creatine pills ? How can i eat 5g of creatine by pills ?
Andd when you stop using creatine you lose size because its just help with water retention
I'll have to respectfully disagree. Creatine helps you perform better in training, which results in (slightly) more muscle growth. You keep this increased muscle mass, even after stopping creatine and losing some water weight.
Educate yourself before posting an ignorant comment
LOADING PHASE
I am 14 is it ok to take creatine?
Just continue to eat meat. Your body is still growing. Wait a few years then play with creatine. You’re still young and still growing naturally. Let your body do it’s thing first. It’s prime time now.
its ok bro just dont do too much
Just focus on mobility and calisthenics. Do a lot of difficult stretching so you can get stronger while doing the basics like pull ups push ups. Eat clean with good protein and don’t forget your cardio too. When you are in 18,19 start creatine and you will be a absolute beast. But don’t use supplements until you are ready trust me.
Morning or evening ❌✅?!
20g of creatine as a loadong phase for one week then 5h a day, is this okay?
Yes, that works! You can also simply take 5g per day and that will get your muscles saturated with creatine in 2 weeks.
So once a day. I've seen people saying 4x a day 😆 😊
Stop dancing with your lips and upper body in stillness 😂😂
Can we have our dinner after take creatine?
i cant take my attention off how he is holding his arms up for no reason.
If you take creatine post workout , can you still have a meal ?
I'm not an expert but creatine is naturally found in a lot of foods such as red meat and sea food and many others, therefore depending on what you eat you will get the same amount of creatine
@@lsandjs9793 thank you for the info
I thought it was gonna be some bullshit advice. Didn't expect someone to give great info on youtube shorts (tiktok)
Thank you!💪🏼
how many time to take creatine a day
One cup per day after training
bro just take it everyday, simple as that
Creatine ❌creetine ✅
Bro plz tell me what song that is
b
👍🏼
Not ur muscles ur stomach breaks it down then ur liver take it to ur blood then ur heart on nos so duh u gonna be pumped with blood making u look buff af but it’s just water 😂
❤❤❤❤❤❤❤❤
After workout when we should take(time)
10 mins and 10 seconds
Your mouth and lips like a Michel Jackson
🤔👍
you aint that big for your arms to be out like that lol
Hahahahahaha
Bhai hindi bol le ya phir ye sasta AI hata le😅😅😅
But ur so small
Is it ok to take creatine even on days I don’t work out?