Creatine is naturally produced by the body to supply the muscles with energy. It is produced by the liver, the kidney and the pancreas and carried to the muscles of the body through the bloodstream. It is converted into creatine phosphate (phosphocreatine) once it reaches the muscles.
Creatine is naturally found in foods like salmon, tuna, and beef and pork. A pound of beef produces about 2 grams of creatine. Since creatine is 100% natural, international athletes can take creatine supplements without disciplinary sanctions.
Why take supplements when creatine is readily found in food? A maintenance dose of creatine is 5 grams a day. You have to consume 2.5 pounds of beef for the maintaining recommended dosage. Add the inconvenience of cooking a meal of red meat day in and day out and taking the odorless and tasteless sugar-like powder, a creatine powder supplement wins hands down.
Studies dating back in the 1970s have shown that taking creatine could enhance an athlete’s performance. In the 1990s creatine supplements peppered the market for there was a significant boom in body-building, women included. Today there are more studies to support that creatine can make body muscle bulk in as little as two weeks. The right amount of creatine can increase energy level, enhance athletic performance and speed up the recovery rate of body muscles. Creatine hydrates the muscles as it boosts muscle growth too.
When is the right time to take creatine? If you want to have endurance, high energy and accelerate muscle growth, then it is time to take creatine supplements on a daily basis. As creatine also accelerates fat loss, it is time to take in supplements if there is a need to lose some fat and gain more lean muscles. Anyone experiencing extreme fatigue and physical stress is also recommended to take creatine supplements.
Creatine supplements could be taken any time of the day just like any other health supplement. However, if the person taking the creatine supplement is in the process of bulking up, then it is best to take the supplement an hour before the workout. Creatine is absorbed in the bloodstream and stays there for 1.5 hours. If creatine supplement is taken at 8:00 A.M., it is best to start pumping iron at 9:00 A.M, as the creatine is in the bloodstream. The compound is in the muscles too as they are probably saturated with the previous day’s supply of creatine. The 1.5 hours of elevated creatine level should last until 10:00 A.M. to 10:30 A.M.
There are body builders who opt to load on creatine for a week to saturate their muscles. The usual dosage is 15 grams to 25 grams a day for a week. The second week, the dosage is tapered from 15-25 grams to 5-10 grams. Studies show that there is no need to load up on creatine for a week as the result could also be attained in 3 to 4 weeks with a daily recommended dose of 5 grams.
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