Should creatine be eaten before or after exercising

Creatine can be taken before or after fitness, but the timing of intake may vary depending on the training objectives. Creatine supplementation mainly considers the saturation state of the body's creatine pool. Taking it before training can help improve athletic performance, while taking it after training is more conducive to muscle recovery and synthesis. The factors that affect the effectiveness of medication include individual metabolic differences, training intensity, daily creatine intake, etc. Taking creatine 30-60 minutes before training can help improve athletic performance. At this point, the added creatine can be quickly absorbed by muscle tissue, increasing phosphocreatine reserves and providing immediate energy support for high-intensity training. Especially suitable for people undergoing explosive power training and resistance training, it can effectively improve maximum strength output and repetitive exercise ability. It is necessary to combine moderate carbohydrates to promote absorption, but avoid taking it with caffeine to avoid affecting the effect. Taking creatine within 30 minutes after training is more beneficial for muscle repair. At this time, the absorption rate of nutrients by muscle cells is significantly increased, and creatine works synergistically with proteins and carbohydrates to accelerate glycogen recovery and stimulate protein synthesis. For people who aim to increase muscle mass, taking it after exercise can better promote excessive recovery of muscle fibers. Attention should be paid to supplementing sufficient water, and the total daily intake should not exceed the recommended standard. Whether choosing to supplement before or after fitness, maintaining a stable concentration of creatine in the body is crucial. It is recommended to continuously supplement the load period for 5-7 days and then switch to the maintenance period, with 3-5 grams per day sufficient to meet the demand. Individuals with renal dysfunction should use it with caution, and regular monitoring of indicators is necessary for long-term use. Combining a scientific training program and a balanced diet is essential for creatine to achieve optimal results.