How & When To Take Creatine For Muscle Growth | Nutritionist Explains... | Myprotein

When is the best time to take your creatine for muscle growth? Expert nutritionist answers this.

Richie Kirwin, an expert nutritionist, tells us the benefits of taking creatine and how it can help improve our performance. When we're in the gym, working out, the benefits of creatine improve our sprint performance, lifting more weight or doing more volume in the gym, and improves glycogen synthesis in your muscles (meaning you have a ready source of energy for continued exercise), improves anaerobic threshold (that’s your ability to do quick, very high intensity or explosive exercise) and even improves aerobic capacity too.

When is the best time to take creatine, before or after your workout? Richie answers that too.

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Chapters:
00:00 - Introduction
00:37 - What is creatine?
01:37 - What does creatine do?
01:52 - Creatine benefits?
02:42 - Should I load creatine?
03:00 - Creatine before or after exercise?
04:31 - Any more creatine questions?

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#Creatine #WhenToTakeCreatine Myprotein

How & When To Take Creatine For Muscle Growth | Nutritionist Explains... | Myprotein

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2. del Campo G, Gallego B, Berregi I, Casado JA. Creatinine, creatine and protein in cooked meat products. Food Chemistry. 1998;63(2):187-90.

3. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. Journal of applied physiology (Bethesda, Md : 1985). 1996;81(1):232-7.

4. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992;83(3):367-74.

5. Ydfors M, Hughes MC, Laham R, Schlattner U, Norrbom J, Perry CG. Modelling in vivo creatine/phosphocreatine in vitro reveals divergent adaptations in human muscle mitochondrial respiratory control by ADP after acute and chronic exercise. J Physiol. 2016;594(11):3127-40.

6. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. Journal of applied physiology (Bethesda, Md : 1985). 1997;83(6):2055-63.

7. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.

8. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol. 1997;83(6):2055-63.

9. Hultman E, Soderlund K, Timmons J, Cederblad G, Greenhaff P. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-7.

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[opstyle]

For those who didnt understand
Just take it, no matter when, before, during or after workout
But it is alittle bit better if you take it after workout

[Mr_Puh]

To answer further questions:

1. Yes you can mix creatine with your protein shake for even a better absorbtion, or any other drink of your liking.
2. Yes you should take your creatine and Protein even at your rest days, especially rest days are the days where the muscle growing starts happening.

[ahmedmeabed]

I love how your videos are well structured, straight to the point without any fillers, and super informative! Keep up the great work guys!

[Nk-jdzn]

I don’t understand why people who spread misinformation get so many view yet this amazing video and channel in general does not, thank you so much!

[angel]

I recommend taking it early morning because you have to drink lots of water when taking creatine. That way you won’t be up all night going to the bathroom.

[whothetechknows]

Thank you for this video. For a guy who doesn't want to do a ton of research and is just getting into working out. This is perfect. Quickly explains to me that all I need to do is be consistent like I'm being consistent with my workouts.

[Rukain]

Great video! No fluff, straight to the point. Thank you for all the information.

[michellebarclay]

Excellent and uncomplicated. Thank you!!!

[muddy]

Finally, a straight answer. Thank You!

[DrawdownTrader]

Thanks for the explanation!
I started the gym again a few months ago. The preworkout I’m taking everyday has 5mg. I don’t workout every day (2-3 time a week) . I just consume it slowly throughout the day as an energy booster.

I noticed I had phenomenal last reps strength. I could give another two reps no problem. Now it’s dying down on me. Perhaps I should up to 10mg a day as you mentioned.
I’m 6ft4 205-210lbs. Pretty big on a strict carnivore diet💪

[jodywilliams]

Best info video on this I’ve seen on this so far thanks

[TLA-mllg]

This was real helpful. I've tried all kinds of muscle supplements throughout the years and I could never tell any difference. But creatine I could tell a difference for a change. This stuff is helpful even without a perfect diet.

[patrickokeeffe]

Thank you. You cleared up any doubts that I had and your explanation made total sense. 👍

[jothomo]

Thank you for the simple explanations to help us not overthink when it comes to supplements. The soft Irish accent is very enlightening as well lol. Keep doing what you are doing.

[RBHD]

Very convenient this video, came across the first one you did 2 days ago and I'm just this minute starting my first loading. Another useful video, cheers guys!

[ralphchristianson]

Very helpful that you make it simple to use without some fancy theories, most people should understand, take it daily and exercise...

[melraine]

Splendid demo and info 👏🏼👍🏼 thank you from England 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[frankmartino]

Another creatine video!? I’d like to see one on Acytel L Carnitine

[cyrildewaha]

Thank you for these clear explications!

[disasteryou]

I only take 3-5 g on trainingdays. Monday, wednesday and friday. Is that enough ?