Creatine was sold commercially as a popular supplement back in the 1990s. At the time, supplementation was nothing new, but creatine was and it quickly became popular. However, it was sold in small bottles of 150 grams each, which lasted about a month. The price was around $ 70 a bottle, which is unimaginably high these days. Today you can get three pounds of good, high quality creatine for less than $ 20.
The company that first sold creatine got really rich, the owner went luxurious and bought Lamborghinis and so on, but he wasn't the only one to notice the trend – hundreds of companies came out of the woodworks to sell creatine, and so did they did not hold back.
You could get creatine of all shapes and sizes, including whimsical colored candies and, of course, gummy bears. Everyone started putting creatine in as many products as they could find, and it got to a point where creatine wasn't even a single thing – people bought it along with a number of other supplements.
Unlike many other nutritional supplements, creatine has maintained its reputation over the years as being very effective and has remained consistently effective over the past two decades. No matter when you start taking creatine, it will always give you the same muscle gain.
So you only have two very important questions to answer: first, when should you take creatine and how do you load with maximum efficiency? The latter has been answered through thorough research in the past, but new information has been released on when to actually take creatine.
1. How do I charge creatine?
Creatine reaches its maximum efficiency after it is loaded into your body. "Loading" means having enough creatine in you over and over again until your cells are fed up and just swollen with the stuff. Richard Kreider, who pioneered the creatine space, gave two pieces of advice about loading:
You need to take three tenths (0.3 g) grams for every kilogram of your body weight four times a day for five to seven days. If you don't want to do the math, just take 5 grams per meal. When you're done with this, you'll need to eat two to three grams of creatine every day to keep your cell capacity full.
Or you can forget about the math altogether and only eat three to five grams of creatine once a day (that's what trainees around the world are doing right now – 9 scientifically proven reasons to take creatine year round)
2. When should creatine be taken?
Logic says you should take your creatine before you start exercising. This is exactly the same logical process of drinking coffee before something boring happens, not after – and many lifters follow this formula with most supplements or medications.
Recently, there was a scientific research study at Nova Southeastern University in Florida that put this tactic to the test. They got a group of 19 lifters and divided them into two groups who did the exact same exercises every day for four weeks. Both groups ate the same amount of creatine every day – five grams.
However, one of the groups took their creatine before starting the workout and one after it was over. The people who took their creatine after a workout packed twice as much muscle mass on their bodies as the group who took it before a workout.
Plus, this group actually lost weight – an average of 2.2 pounds of fat, and people got a little bit stronger too, being able to lift more than the people in the group who took their creatine before a workout.
Although the people doing the research weren't exactly sure what happened to the creatine, the results were obvious – the group who took it after a workout got the better results.
The exact biological process of how this happens is not clear, but the results are, which means that taking creatine after a hard workout is much better than taking it before. Could be a spike in insulin, could make creatine uptake more efficient, but the bottom line is – post-workout use of creatine is more effective.
Get some creatine now if you aren't already using it as nothing works that efficiently.