How & When To Take Creatine For Muscle Growth | Nutritionist Explains… | Myprotein
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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How & When To Take Creatine For Muscle Growth | Nutritionist Explains… | Myprotein
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1. Purchas RW, Rutherfurd SM, Pearce PD, Vather R, Wilkinson BH. Concentrations in beef and lamb of taurine, carnosine, coenzyme Q(10), and creatine. Meat Sci. 2004;66(3):629-37.
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.
10. Forbes SC, Candow DG. Timing of creatine supplementation and resistance training: A brief review. Journal of Exercise and Nutrition. 2018;1(5).
Thank you 🎉
Richie. OK I know how many (grams) of Creatine to take. But how do you measure it. Is a teaspoon 2 grams, 5 grams, or 10 grams?? How do you measure it? Thanks.
Do you take it on rest days?
What about creatine and HBB together? How many grams of each?
uncomplicated informative content. Very nice
What’s the best way to take creatine for busy mornings?
2:42:
“As long as you don’t heat it.” Can you cite why not, please? I put it in my coffee (decaf, technically). What am I missing by putting it in a hot beverage—and please reference the science to support your answer. Thanks in advance!
At what age can we start taking creatine?
Should women take this or no?
Can i take creatine with apple cider vinegar
Can I take creatine while taking a collagen supplement?
How about why and why not to take creatine?
good morning, can i put creatine in my breakfast food? thank you!
Best way to take creatine with glucose and always take in morning time and drink lots of water
Should one take creatin in cycles? Like 3 month on and 1 month off?
1:12 these side views and extra camera angles are really distracting.
thanks for the video
Don’t take it. It’s a fucking joke. It will help you retain water that’s about it. None of the top pros take any of the supplements they are spokesman for. They take HGH, steroids and Insulin and then go on very strict diets for 3 months leading into a show other than that they eat what they want. So, once again don’t waste money on this bullshit.
What are the health benefits of creatine if you are NOT working out regularly?
Took it for 8 months, 3 grams a day. Didn’t notice any effect, other than I believe it caused some edema in my ankles and feet. When I discontinued it, the swelling went down.
I take it at bedtime 🛏️
Hi I’m 57 what’s the best one to buy for my age ..? I’m physically active during the day with landscaping business I’m tired fatigue and not energy left by the time I get in from work lacking motivation all round in broom dept too any help would be appreciated
Question can u drink it at night?
Do you have any information about the supposed cognitive benefits of creatine? I have seen that takeing 25 grams plus has a number of benfits for the brain as well.
What about taking it evenly throughout the day? I have pills that are 1000 mg each. Could I take one 3 times throughout the day instead of all at once?
The question was when is the best time of the day to take creatine
It’s best to take it every time…
I’m a woman who lift weights 3x’s a wk i also do hiit tabata k/boxing abs bike yoga walking. Mixing all work out thru out week. Usually workout 2 – 2 1/2 hrs a day 5x’s a wk. I never tried creatine I’m thinking it would help me define my muscle & give me more energy during w/outs am i wrong?
How much water is a lot of water ?
I don’t care if the mule is blind, just load the wagon.
Why the side views lol
I can’t complete my daily protein goal still can I consume creatine ?
Any synthetic crap made in a lab somewhere sitting on a shelf for months is not going to do anything for you if fact it might hurt you ! Dont be a fool only eat fresh healthy foods… No processed crap !
you know how and when to take it, but how is it made? find out here 👉 https://www.youtube.com/watch?v=jHNJqQ8z6K8
Should I still take an amino acid, collagen and a protein after workout ?
If you have me/CFS pretty bad, just getting off the bed and remaining vertical i]can be a major workout.
How often do I need to workout
is it possible to take it and not work out
Tell me what to do daddy 🥵
I heard some members in the sauna discussing negative effects of creatine and their concern was hair loss and were opposed to taking it.
Before a workout of course 😂
wrong. you get a visual effect on loading with glucose prior to training. it will also yield optimal performance. skipping preworkout creatine isnt optimal. twin labs ultra fuel with creatine was bliss
Thanks for nothing
Yahweh ❤Jesus Christ is Lord and the only way to heaven ❤john 14:6
Thx fyi, very clear and easy to understand. 😍😍😍🙏🏻🙏🏻
Avoid mixing creatine with citrus or taking with caffeine. Acids render creatine ineffective.
would creatine damage my heart or organs, or effect mood and increase aggression
I have heard that muscle uptake is increased when we take creatine with carbs. Is the true?
The popping noise is so ANNOYING
both