How, when and how much creatine to take
Estimated read time: 3,3 minutes.
One of the most popular and science-backed supplements in the sports world, creatine is especially beneficial for athletes who want to improve their physical performance, increase their strength and gain muscle mass.
It is a natural compound produced in our body from three amino acids : glycine, methionine and arginine. It is mainly stored in the muscles, where it is used to regenerate adenosine triphosphate (ATP), a quick and essential source of energy for high-intensity, short-duration physical activities, such as weightlifting, sprinting or CrossFit .
Due to its properties, taking creatine supplements will help the muscles to have a greater amount of creatine phosphate , or in other words, to be more and better prepared to perform intense physical efforts repeatedly, which will translate into greater sports performance.
In this post we are going to explain how to take creatine properly , showing you the best time to do it and the right dose to maximize its benefits.
When to take creatine?
One of the main questions is when to take creatine , in order to know what is the best time of day to obtain the best results.
Although it can be divided into up to four daily doses, experts recommend taking creatine monohydrate between 30 and 60 minutes before training , in order to have high phosphate levels just at the beginning of exercise, since the peak of creatine in the blood comes about an hour after ingestion.
Likewise, there are people who prefer to take creatine after training , when the muscles are more receptive to the absorption of nutrients, to promote muscle recovery.
Now that we know when to take creatine monohydrate, it should be noted that it should not be stopped on rest days , since your muscle reserves will continue to benefit from its consumption even if you do not train.
How to take creatine?
Once we have analyzed what is the best time, let's see how to take creatine monohydrate in the proper way :
Ideally, creatine should be dissolved in water or a carbohydrate-based drink , such as fruit juice, to facilitate its absorption and ensure that it reaches the muscles quickly.
High-carbohydrate drinks have been shown to increase the effectiveness of creatine , as insulin promotes absorption by the muscles.
If you are looking for a high-quality supplement, Creatine by Be Levels is a supplement based on Creapure ® , the purest form of creatine monohydrate, free of additives and sweeteners, which includes minerals and digestive enzymes in optimal doses, ensuring good muscle hydration and proper digestion.
Creapure is the only creatine that has undergone rigorous quality controls to guarantee its purity and safety , positioning itself as one of the most recommended options by trainers and nutritionists.
By adding minerals and digestive enzymes, Be Levels Creatine not only improves muscle performance, but also ensures better absorption and utilization of creatine in the body.
How much creatine should I take?
The recommended dosage of creatine for most people is 3 to 5 grams daily , depending on your body weight and the type of physical activity you perform.
One scoop of Belevels Collagen contains 4.8 grams , so it is recommended to mix it with 250 milliliters of water or other liquid.
In any case, the creatine dose can be adapted to the time of training and its load level , being usual to increase the amount during the loading phase, to quickly saturate the creatine deposits in the muscles, than during the maintenance phase.
How long should you take creatine monohydrate?
It is important to maintain creatine consumption over time, requiring a minimum period of 4 weeks to see significant results, without the need to take breaks, as its consumption is completely safe.
The length of time you consume creatine will depend on your goals and the type of training you do , although the longer you extend its consumption, the easier it will be for you to maintain adequate reserves.
