You should use creatine on rest days/non-training days, days when you are rested during the week, the main reason is to let the body store creatine in muscle cells.
To be able to continue to get the great effects of creatine, you should take them even on the day off as this will also help the body to be loaded and ready to use.
Although creatine is thought to be the best time to take it before exercise, you can use it regularly to enhance results.
But before using any dietary supplement, you should know the basic information about it, as well as avoid unwanted consequences later.
Before buying or using Creatine it is best to check the most effective way of using Creatine.
I will analyze it for you in more detail.
Why Creatine?
Creatine is a supplement intended to enhance performance and increase muscle size through its nutrition, in addition to helping people recover muscle after exercise.
Your daily meals will provide 1-2g, mainly found in seafood and red meat.
It is recommended that you consume 3-5 g per day. But there is a procedure for new users that is to use 20g continuously for 5 days, then return to the original form.
There are some studies that show that creatine will increase strength by up to 10% for a weight-training process. In addition, many other studies have also shown that the benefits of this type of nutrition are not only beneficial in bodybuilding or sports but also support very well in general health problems.
There are 7 types of creatine but I will say about 3 of the most common and you will hear them more often:
- Creatine Monohydrate
This type is the most popular of the remaining 6 types because its price is quite cheap, as well as easy to research and test, it also contains up to 90% pure creatine. But its disadvantage is that it is not soluble in water, so it must be used immediately when mixed with water.
- Micronized Creatine Monohydrate
In terms of nutrition, it is no different, but this type will be “broken down” more than 20 times compared to the first type.
Therefore, it will also be more water-soluble and less likely to affect the stomach, and because it is broken down, the body will absorb it faster.
- Buffered Creatine
This type is relatively hot in the world.
When people discovered that creatine can convert to its own waste product (called creatinine) when the pH goes up, it metabolizes more slowly, buffered is the product to help prevent this, and also reduce discomfort in the stomach.
Some studies suggest that it can aid in weight gain, but it’s not really, if you’re gaining weight you need to get your nutrients from food every day, and a weight gainer can help you with that.
And if you want to build muscle, you should use a pre-workout and mass gainer.
What’s the difference between taking creatine before or after exercise?
In a short 4-week study, volunteers took creatine for 5 days a week and divided it into pre-workout and post-exercise groups.
And by the end of the day, the results showed that the post-exercise group had slightly better results as lean mass was increased and fatty acids were reduced.
But there are many other studies that show that there is not much difference in use before and after exercise.
Therefore, you do not need to be too important about choosing the time to drink, just remember that you should drink near the time of exercise, specifically at least 30 minutes for the body to have time to fully absorb nutrients.
If you use it too close to the exercise time, it may affect your stomach and your training process.
Why should you use creatine on non-training days?
As I said above, when you use it these days your body will store creatine levels for you, because once you have used it, it should be used more often.
It’s like when you do something in the middle, then you quit, and then come back a few days later, that’s not the right thing to do. Please continue to use this nutrition as recommended is 3-5g per day.
For the first phase of use (loading phase), you will use 20 g per day for 5 consecutive days (split into 4 times).
This nutrient does not cause dehydration or water retention in your body, but it will support more optimal water retention.
Can I take creatine with food?
Researchers believe that the body’s intake of carbs, protein and amino acids can increase creatine absorption, so you can completely incorporate it use into your delicious meal.
And of course, you have to know how to balance the dosage with meals during the day, as well as drink plenty of water.
Creating primarily provides ATP, which is a molecule that allows energy storage for cells.
Even elderly people with age over 59 can still use it, it will help them improve upper muscle mass as well as reduce the possibility of bone fractures.
You can also mix creatine completely with water or any fruit juice.
What happens if I overdose?
Creatine or other nutrients still have many bad sides if you use them incorrectly or use too much. One of the possible side effects is bloating, stomach upset or stomach upset.
Therefore, to be safe, you should use a dose of less than 5g per day.
It is recommended that you take 5g per day, and of course, there will not be any digestive problems.
But if you use more than the standard eg 10g, then your chances of getting stomach upset or diarrhoea will be high, up to 35%.
What are the health benefits of using creatine every day?
As far as is known, it can help the body fight free radicals, when it is combined with vitamins like B2, B9, and B12, it will accelerate and optimize the methylation process in your cells.
There are a number of people in the world who suffer from a disorder that prevents the body from making creatine, this will also have a negative effect on mental function, possibly having seizures or autism.
Many people think that creatine is an anabolic steroid and not suitable for women or teenagers
But that’s not really true.
This food supplement is actually an extremely safe substance, beneficial for supplementing your nutrition and improving your exercise performance, as I said above, people over 59 years old can still use it.
Children can also take it but only in the prescribed dose.
They can use it for 8 years or more, using 400-800 grams per kilogram of body weight.
A message for you
You already know the reason to use creatine at rest, which is to store creatine in the body. Please arrange the most reasonable use, based on your daily schedule. Do what TrainRightMuscle says, make the most of it, and make sure to use it 30 minutes before your workout.
The important thing to having a strong body is not how many supplements you need to take, but how you plan to eat, sleep and spend less time each day exercising.
