Is it better to eat creatine before or after exercising

Creatine can be taken before or after fitness, and the specific time needs to be adjusted according to personal training goals and physical reactions. Taking it before exercise can help improve explosive training performance, while taking it after exercise is more conducive to muscle recovery and synthesis. The effectiveness of creatine use is mainly influenced by factors such as training intensity, individual metabolic differences, supplementation dosage, water intake, and dietary combinations. Taking creatine 30 minutes before exercising can help increase muscle phosphocreatine reserves, especially suitable for people who need high-intensity explosive training. At this time, creatine can quickly participate in ATP regeneration, delaying the onset of muscle fatigue. During training, it is evident that the output of strength is more stable, especially for high-intensity interval training such as sprinting and weightlifting. However, it should be noted that some people may experience stomach discomfort, and it is recommended to consume a small amount of carbohydrates together. Taking creatine immediately after exercising can fully utilize the window period of increased muscle cell osmotic pressure. At this time, creatine absorption efficiency is high, and protein supplementation can promote muscle repair and growth. For people who aim to increase muscle mass, supplementing within 30 minutes after training has a better effect. During this period, muscle blood flow is abundant and cell membrane permeability is enhanced, which is more conducive to the active operation of creatine transporters.

Regardless of when you choose to supplement creatine, you should ensure that the total daily intake is controlled at 3-5 grams and accompanied by sufficient drinking water. For long-term use, it is recommended to adopt a combination of load and maintenance periods. In the initial 5-7 days, take 20 grams per day in divided doses, and then switch to 3-5 grams per day for maintenance. Individuals with renal dysfunction should use it with caution to avoid co administration with caffeine, which may affect absorption efficiency. After continuous supplementation for 8 weeks, it can be paused for 1 month to prevent a decrease in the body's sensitivity to creatine.