If you are a devoted activist, you may probably want to keep an eye on things that can help you exercise more efficiently. This can help you create stronger muscles and better exercise sessions by using supplement creatine. So when is the best time and way to take creatine for optimal results? I asked here and answered.
It is always good to check in with a medical service provider before starting a new supplement, including creatine. If you have gained GreenLight, we knocked on nutritionists to know the best time and what you need to know before you try.
Meet an expert: Jessica cording, Rd,, Nutritionists are authors Small book of game changer: 50 health habits for stress and anxiety management. Albert Matheny, Rd, CSCS, Nutritionist is a co -founder Soho robbery laboratory.
Creatine does to your body
Creatine is a compound from three amino acids, explained by Jessica Cording, a nutritionist and author. Small book of game changer: 50 health habits for stress and anxiety management. “Creatine essentially provides energy to muscles,” she says.
Albert Matheny, a nutritionist and co -founder of SOHO Strength Lab, is produced in the body naturally. “The liver, pancreas, and kidney of ordinary people produce about 1 gram of creatine a day.” Force Po Creatine.
Cording can obtain creatine from eating foods, including seafood and red meat, but many people eat creatine in supplements (usually powder or capsules). This is especially popular with athletes and bodybuilders, but not the only person who can benefit.
Creatin’s advantage
Creatine supplements have some health and therapeutic benefits during their lifetime, and have played an important role in cell metabolism according to recent studies. nutrient. In other words, creatine privileges are generally focused on kinetic performance and cognitive function, Cording says. The biggest advantage is:
It can help to improve exercise.
Creatine can allow people to work a little more in the staff or sprint, which ultimately can be stronger, Matheny says. According to a recent review, taking creatine supplements can provide muscles and performance benefits to the elderly. International Sports Nutrition Society.
It can improve your energy (can reduce fatigue).
Creatine supplements can be used a bit more vitality. Matheny said, “If you are using Creatine, you are filling the energy system tank a little more.
It may be helpful for tiredness Initial study Creatine supplements are the increase in energy of people with sleep and fatigue, and others study For women in college, they decided that taking creatine helped to reduce the development of neuromuscular fatigue after cycling test. More research is required, but if you exercise a lot and get tired later, you can help you take the creatine space.
It can improve cognitive health.
I took creatine It is connected Cognitive work, especially old manCoding says. Creatine plays an important role in brain health and function. Old research Intelligence and work memory. Your brain also needs a significant amount of need Adenosine Trip Force Fate (ATP) Difficulties work and creatine supplements can help to produce more brains.
When is the best time to eat creatine?
Some exercise reinforcement supplements are designed to be used just before exercise and may be wondering if creatine works the same way. answer? no way.
Studies have shown that the timing is not related to creatine. Factors like the type and age you do are more important to how well Creatine works for you. Journal scientific review nutrient Established Men and female athletes who brought creatin and discovered that timing is not important during the eight weeks of research. Frontier.
Matheny can be taken at the beginning, medium or end of the day. You need to have gas in the tank. “
About whether to eat food… study I found that carbohydrates are unnecessary. Matheny ultimately doesn’t matter whether you have food, Matheny says.
Is there a potential risk for taking creatine?
Creatine is considered a pretty safe supplement, but there are some things to keep in mind before trying, Cording says.
“We don’t have enough evidence to show how safe the creatin is like kidney and liver disease, and it’s a good idea to take creatin when you pregnant or breastfeeding.
Matheny said, “If you take too much, you can cause stomach or diarrhea.
Cording can reduce the efficiency of supplements by using creatine using caffeine, Cording says. Therefore, if you constantly chug coffee, it may not be the best idea to combine two things.
How to add creatin to everyday life
Cording says that adding creatine to the supplement stack is actually the easiest place, Cording says. “If you want to have it before exercise, you will find that creaatin powder is convenient,” she says. “You can add or shake it to food or include before exercise.”
She says she can have creaatin on meals or smoothies after exercise. However, if you do not necessarily care about supplements at the time of exercise, it is recommended to add creatin powder to oatmeal, yogurt or dental pudding.
Are you interested in adding creatine supplements to your life? Consider the following options:
The best creatine supplement
Thorne Creatine Monohydrate
There are no gluten and dairy products in this powder. It was also NSF certified, which was also tested before the forbidden substances were sold. The powder is colorless and odorless, so you can mix almost anything.
Now creatine single sewage powder
The current creatine powder has no artificial color and taste, and uses nanoparticles to fuel the day. In addition, it tastes bad, so you can mix anything. Three characters are now tested so that there is no harmful ingredients in creatine powder.
Bulksuppplements.com Creatin Mono Hydrate Powder
To save money, consider this option in Bongsupplements. It is a third party test for additional ingredients and tastes bad. Vegan -friendly and no gluten.
Bear performance nutrition creatine
This powder is characterized by Creapure, the most widely studied creation type. It is also a third party test for impurities. The powder is not good, so it is very helpful for smoothies and shaking.
Clothes player clothing creatine
KLEAN ATHLETE KLEAN Creatine has been certified for NSF and has been tested. There is no GMO in the powder and no artificial color, taste or sweeteners. Mix with water, exercise or smoothie.
Creatine can be a useful tool for strengthening strength and helping brain health and energy. If you are interested in trying, make sure that there is no health or drug that does not help with the doctor and check.
Albert Matheny, the RD of CSCS, is the founder of Romix Nutrition and co -founder of SOHO Strength Lab in New York City. As a landlord at the University of Florida and Triathlon, Albert has a double bachelor’s degree of exercise physiology and food science and human nutrition and human performance. Albert consults with everyone who is registered with everyone, from the Olympic gold medal to high school medals.
KORIN MILLER is a freelancer writer who specializes in general health, gender health and relationships and lifestyle trends. She has a master’s degree from American University, lives on the beach, and someday he owns a teacup pig and a taco truck.
