You may wonder if you can buy a creatine pre-workout to kill two birds with one stone. Ideally, you’re aiming for around 30 minutes to an hour.Ĭreatine stores in the body can deplete rapidly, so you must ensure you have enough to reap maximum benefits from your workout. Results showed that the group that took creatine after exercising experienced a greater increase in lean mass and greater decrease in fat mass. One 4-week study followed adult men who weight-trained 5 days a week and took 5g of creatine before or after they exercised. How about taking creatine after a workout? Does that have any extra benefits? Then, once you’ve reached healthy levels of creatine in your muscles, you can apply the same logic to your maintenance creatine intake by adding 1-2g of creatine to the recommended 3-5g of creatine every day8 (making it 4-7g a day).Īs larger athletes have a higher muscle mass, they may need to ingest as much as 5-10g per day to maintain their muscle creatine stores. 6īecause dietary creatine is only found in animal products, it is suggested that vegans and vegetarians may have to initially supplement more to reach their muscle creatine saturation point.įor example, taking an additional 1-2g of creatine on top of the recommended 5g of creatine four times a day (making it 6-7g – 4 times a day). Once your muscles have been ‘refilled’ and reached their saturation points after this period, you should maintain your replenished creatine store by ingesting 3-5g of creatine daily. ![]() This is also known as ‘creatine loading’.
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