When is it better to drink creatine for sports students

The optimal time for supplementing creatine is usually 30 minutes before or immediately after exercise. Sports students should pay attention to five factors when supplementing creatine, including training stage, body metabolic characteristics, exercise intensity, water supplementation, and individual differences.

1. Training phase:

Creatine supplementation should be synchronized with the training cycle. It is recommended to consume a total of 20 grams in 3-4 portions per day during the first 5-7 days of the load period, and 3-5 grams per day during the maintenance period. Sports students can start supplementing their training before the competition two weeks in advance, and maintain a maintenance dose during daily training. During high-intensity interval training, special attention should be paid to the timing of supplementation.

2. Metabolic characteristics:

Within 30 minutes after exercise, it is the golden window period for creatine absorption, during which muscle cell membrane permeability increases and insulin sensitivity increases. Sports students have a higher metabolic rate than the general population, so it is recommended to supplement their daily dose in two doses. It is more effective to supplement with fast sugar when fasting in the morning.

3. Exercise intensity:

Supplementing one hour before strength training or explosive events can improve exercise performance, while supplementing after endurance exercise is more conducive to recovery. Sports students should adjust according to the training content of the day, prioritize supplementing before exercise on resistance training days, and focus on supplementing after exercise on aerobic training days.

4. Water supplementation:

An additional 100 milliliters of water are required for every 1 gram of creatine intake. Sports students can lose 1-2 liters of sweat per hour during training. It is recommended to dissolve creatine in at least 500 milliliters of water to avoid muscle spasms during training in high temperature environments.

5. Individual differences:

Sports students weighing over 80 kilograms can increase their weight appropriately to 6-8 grams per day. Vegetarian athletes have a more significant supplementation effect due to the low creatine content in their diet. After continuous use for 8 weeks, it is recommended to stop using it for 4 weeks to avoid a decrease in endogenous synthesis ability.

The use of creatine during the growth period of sports requires scientific monitoring and regular testing of serum creatinine levels. During training, it is recommended to consume more foods rich in trimethylglycine, such as beetroot and spinach, to promote creatine metabolism. Avoid taking it with caffeine, and the total daily intake should not exceed the recommended dose. Periodic supplementation strategies can be used during non season periods to maintain muscle sensitivity to creatine. Supplementing with carbohydrates can increase creatine load by 20% -40%, and the synergistic effect of whey protein can further optimize absorption efficiency.