Creatine During Workout

Creatine supplement can be taken before a workout, post workout and some fitness pros even advise using creatine during workouts. However the idea of taking creatine during workout rests on the following principles:

  • Creatine increases energy output.
  • Creatine helps supply extra energy to your muscles so that you can perform more reps and increase your muscle mass in the long run.
  • Creatine helps increase performance and productivity.

Why Take Creatine During Workouts

The following are the reasons why you must take creatine during workouts

  • Creatine helps improve performance and a continuous supply of creatine to the muscles ensures that there is lasting productivity.
  • Since creatine is responsible for keeping the ATP reserves in the body to a maximum, taking creatine during workout ensures that your energy levels do not dip
  • Creatine is also responsible for keeping the neurons of a brain active and on attention at all times. Something which is necessary during extreme sports. Taking creatine during work outs ensures that you are on high alert throughout the regime.

The Downside of Taking Creatine During Workout

Though there are quite a few benefits of taking creatine during workout, there is one major drawback which can not be ignored for safety’s sake. Creatine absorbs water from the body and this might lead to dehydration because one also tends to sweat during workouts and loose a lot of water at that time as well. So if you are an athlete, you might not benefit by taking creatine during any sort of sports activity because it might cause certain level of dehydration which at times tends to become life threatening as well. For more information about this and to check out the best creatine supplement guide click here.

When is the Best Time to Take Creatine

The question which arises is what the best time to take creatine is. There are two theories regarding creatine intake

  1. Creatine before workout:  most people believe that the best time to take creatine is before workout, the reasons for this is that creatine increases the muscles glycogen levels, which is pretty necessary for keeping the energy from being depleted.
  2. Creatine after workout Another theory is that it’s better to take creatine post workout. The reason given for this is that creatine when taken post workout increases the muscles lean mass and provides the muscles with an ability to perform more frequent reps.

Which Should You Choose?

Now that you know that there are two ways to go about ingesting creatine, one might become a bit baffled whether to take creatine pre or post workout, according to Jim Stoppani, PhD and fitness guru, the best way to take creatine is to take it both pre and post workout in equal and divided doses, dissolved in your protein shakes. According to him there are several benefits of taking creatine at both the ends of working out, so it’s often a good idea to make a switch between the two and get the best of both worlds!  

Creatine After Workout

Creatine works by providing extra energy to your muscles while you work out. This extra energy or ATP helps you perform more reps, thereby increasing your lean muscle mass in the long run. It has become the number one supplement of choice of many health professionals. Last year the sales of creatine increased to 100 million dollars, which is quite a lot by any standards. Even though it is so popular, there is one question which seems to confuse quite a number of people starting on creatine, that is, what the best time to take creatine is. The best time to take creatine is after you workout. There are many benefits of taking creatine post workout. We recently dicovered a very extensive guide to creatine this and practically everything else you can think of including the best creatine supplements.

Benefits of Taking Creatine After Workout

The benefits of taking creatine post workout are as follows

  • Since insulin is responsible for driving creatine in to the Muscle cells, it is necessary to take a post workout meal along with creatine. This will help creatine reach your muscles and keep them saturated to give you extra energy for your next workout.
  • The body’s ability to absorb any sort of nutrients is highest after a workout session
  • Taking creatine post workout ensures that the ATP levels in your body stay up to a maximum and your energy reserves do not deplete.
  • Taking creatine after workout also helps the muscles of your body to recover from post exercise stress much faster. Creatine does not only enhance your performance but it also helps the muscles to recover faster.

Taking Creatine Post Workout Help Muscles Heal Faster

Ask any athlete how they feel after a tough work out session and you would only get one answer for that, tired. Exercise after a certain period of time leaves you totally drained out that is because the nergy reserves of your body are at an all time low post workout. Ingesting creatine during this time ensures that your muscles become saturated with creatine. This is the time when your body’s in the most need of extra nutrients to recover from any trauma you suffered while working out. Taking creatine at this time ensures that it reaches your muscles at the right possible time and helps them recover a lot faster.

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Normal Dose of Creatine After Workout

For this you need to take a 5 gram dose of creatine after you work out. If by any chance you have already taken creatine before you started working out, you might need to lower down your dose, or skip it all together. Most pros advise on taking creatine both before and after working out. You might be confused as to how that could happen. It is pretty simple all you have to do is divide your 5 gram dose in to two equal parts, where you take one part before your exercise and another after it.

Whatever you decide, it is essential that taking creatine post workout has many more benefits!

Sources of Protein

Proteins are one of the major building blocks of the body. As constant wear and tear goes on in the body, cells die and new cells replace them daily. Protein is vitally important in order to help in the repair and maintenance of the body as every cell in the body contains proteins. Proper amount of proteins are important in the diet as hair, skin, muscles, organs and glands are made up different types of proteins. Moreover proteins are present in every fluid in the body, in one form or another, except in urine and bile.

Protein Variety

There are different foods that contain varying amount of protein but these sources of protein vary according to the region of the world, the taste of the people, availability, cost, types of amino acids present and nutrition balance. Sometimes food contains factors that interfere with the absorption of nutrients. These are called anti nutritional factors. Some foods contain high amounts of protein but have either low digestibility or anti nutritional factors that interfere with the total amount of protein that is available to the body through that food. Therefore, when discussing the sources of protein, all these factors must be kept in mind.

Protein Food Sources

On a worldwide basis plants, as food source, contribute 60% of the per capita supply of protein. Buckwheat, wheat, spaghetti, rice, bulgur, quinoa, sorghum, amaranth, rye, oats, corn and millet, etc contain more than 7% proteins in concentration. Some of these grains and cereals have fewer amounts of lysine or threonine than the others. Meat, fish, egg, milk and milk derived foods such as cheese, etc are a source of complete protein that supply all the essential amino acids that are needed in diet, as essential amino acids can not be synthesized in the body.

Protein for Vegetarians

Legumes which are also known as pulses have higher quantities of amino acids and more complete protein then the whole grains and cereals. Pure vegetarians are thus advised to keep legumes as part of their regular diet in order to prevent protein deficiency as they do not consume meat. After animal meat legumes have the highest protein content. Soybeans, white beans, pinto beans, kidney beans, lentils, black beans, garbanzo peas, split peas, chickpeas, mung beans, lima beans, cowpeas, pigeon peas, wing beans and lupines contain more than 7% concentration of protein. Along with these vegetarian foods almonds, cashews, peanuts, hazelnuts, Brazil nuts, pecans, cotton seeds, walnuts, pumpkin seeds, sunflower seeds and sesame seeds also contain more than 7% concentration of proteins.

Try to Keep a Balanced Diet

A balanced protein diet contains different sources of protein so that there is no protein deficiency in the body as low protein in diet can affect the overall function of the body. Visit Stand Up Fitness, Inc. for more information.