You may think that most research on creatine would be whether it works at all and if so, how. But there is also extensive research into how to use it or not to maximize its effectiveness.
One thing is clear: if you want it to work, you have to take it pretty much every day.
"Creatine is not easily assimilated into muscle, as many people would think," says Darryn Willoughby in the video "How to Get More Out of Your Soups". "Instead, it takes awhile for the creatine to saturate the muscle."
Because of this, you probably need to keep it constant for several weeks to see results in the gym. Also, for that reason, if you've just done a pre-workout with creatine monohydrate a few times a week and you're confident that's enough … it's probably not. Excuse me.
Performing an intense five-day creatine loading phase can make things faster, but probably not much. And it definitely increases the likelihood of stomach upset, bloating and other temporary side effects.
When fitness journalist Adam Bornstein takes creatine during the day, he puts forward the options in his article "Before, After, or Whenever: The Best Time to Take Creatine?" Researchers envision the differences between taking creatine during training, after training, both or just "whenever" and the differences were minor. For this reason, says Bornstein, he is in the camp "Take it whenever you take it".
However, some researchers believe that taking creatine at certain times can have slight benefits. Jim Stoppani, Ph.D., recommends taking before and after exercise to get the most out of it. And Jose Antonio, Ph.D., who co-authored a 201
How to Take Creatine Monohydrate
If you've never taken any creatine, says Krissy Kendall, Ph.D., the best way to keep it simple is to take creatine monohydrate, 3-5 grams per day. Do not miss a day, and the first time you should not deal with a "load log". Just add it to what you already do and see what happens!