Whether to take creatine before or after exercise depends mainly on the individual's training goals and physical condition, and cannot be generalized.
For people who want to improve muscle strength and explosive power, it is recommended to take creatine 30-60 minutes before exercise. Because supplementing creatine before exercise can increase the content of creatine phosphate in the muscle, thereby improving the explosive power of the muscle. In addition, creatine synthesizes creatine phosphate with phosphoric acid, which is an important energy substance in the human body and helps athletes burst out stronger power in a short period of time.
For people who want to increase muscle volume, it is recommended to take creatine within 60-120 minutes after exercise. Because after exercise, the muscles are in a state of repair and growth, supplementing creatine at this time can provide sufficient energy and nutrition for the muscles, thereby promoting muscle synthesis and growth.
In addition, it is recommended to take creatine with sugary drinks to increase the absorption rate of creatine and reduce waste. And because creatine has a water storage function, it is necessary to increase the amount of water you drink while taking creatine to give full play to its hydration effect.
It should be noted that the amount of creatine should be controlled when taking it. Overdose may cause some adverse reactions, such as diarrhea, muscle cramps, etc. Therefore, it is necessary to take it according to the dosage recommended by the doctor.