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The Best Time to Take Creatine Powder

Creatine is a nutrient naturally created and found in the human body. It supplies energy to muscles, helping them retain water, which strengthens them. Many athletes and bodybuilders use creatine powder to enhance physical strength and endurance. Creatine powder is generally taken in cycles, and in two phases--the loading phase and the maintenance phase. The best time to take creatine powder depends on whether you are "loading" or "maintaining."

  1. Creatine Loading Phase

    • During the creatine loading phase, you are essentially "loading" your muscles with creatine. This technique enables your body to begin using it quicker than without loading. With this in mind, it is best to take creatine powder in the morning on an empty stomach, for faster absorption by muscles. You may opt to spread intake over two or three doses during the day, but ultimately, you should be taking about 20 to 25 g per day during the loading phase. You should typically load for 7 to 10 days to increase your body's stores of creatine to the point of noticeable increases in strength and size.

    Creatine Maintenance Phase

    • Lesser amounts of creatine are taken during the maintenance phase. After loading for several days, reduce intake anywhere from 2 to 10 g per day, and spread intake over three daily doses. This phase should last anywhere from 2 to 4 weeks. The first dose should be taken on an empty stomach first thing in the morning. A second dose should be taken before lunch and a third dose before dinner. Depending on what time of day you work out, one of the doses should be taken immediately following that. The amount of creatine required by each individual varies on individual body weight and goals. During this phase, you are simply maintaining a desired level of creatine in the body.

    Additional Creatine Tips

    • The most effective method of taking creatine powder seems to be mixing it with a high carbohydrate fluid, such as apple or grape juice. Gatorade is another good mixing choice. The production of insulin by your body as a result of the breakdown of carbohydrates assists in transporting creatine to muscles. It is also important to drink more water while taking creatine supplements. Muscles are full with water while taking creatine supplements and therefore, your body needs more water than usual.

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