Should creatine be consumed before or after exercise

Creatine can be consumed before or after exercise, and the specific timing should be adjusted according to individual training goals and physical reactions. Creatine supplementation mainly has the effects of improving exercise performance and promoting muscle recovery. Key influencing factors include training intensity, individual absorption differences, and supplementation dosage. Supplementing creatine 30-60 minutes before exercise can help increase muscle phosphocreatine reserves and provide energy support for high-intensity training. This method is suitable for sports that require explosive power, such as sprinting, weightlifting, etc. Supplementing with an appropriate amount of carbohydrates before training helps creatine enter muscle cells faster. Some people may experience stomach discomfort, it is recommended to start with low doses. Supplementing creatine within 20-30 minutes after exercise can fully utilize the window period of muscle synthesis, promote muscle fiber repair and glycogen synthesis. At this time, muscle cells have a higher efficiency in absorbing nutrients, which is suitable for people who aim to increase muscle mass. Supplementing after training can be combined with protein and fast carbon foods, but it is important to note that the total daily intake should not exceed the recommended value. Individuals with renal dysfunction should use it under the guidance of a doctor. Regardless of whether you choose to supplement before or after training, you should ensure sufficient daily water intake to promote creatine absorption and utilization. For first-time users, it is recommended to use a load period of 5-7 days and then switch to a maintenance dose. Long term use requires regular monitoring of kidney function to avoid co administration with caffeine affecting effectiveness. Ordinary fitness enthusiasts can meet their needs with 3-5 grams per day, and athletes can adjust according to their actual consumption. After continuous supplementation for 4 weeks, it can be stopped for 1-2 weeks to prevent a decrease in receptor sensitivity.