Whether you want to get larger arms or just to stay in good shape, creatine can help you do it.
Most people who use creatine take it either before or after working out. But you want to know: should I take creatine before bed?
I’ve got the answers to that question and other creatine-related queries below.
What is Creatine?
Creatine is in more places than you might think. For one, it’s in your body right now.
Don’t be alarmed, everyone has a natural supply of creatine. It’s primarily stored in your muscles, but creatine is also found in your brain and in several organs.
You’ll also find creatine in several types of meats, especially fish and red meats.
Lastly, there are also creatine supplements. Creatine supplements remain popular because they’re an inexpensive and convenient way to build muscle. And, whether you’re new to weightlifting or not, creatine can help you build muscle fast.
Why Should I Take Creatine?
Creatine isn’t for everyone. Most people who take creatine do so because they’re trying to gain muscle.
An unfortunate problem within the supplement world is that certain products are either hit-or-miss, totally ineffective, or a combination of both.
In an industry where advertising wins over research, it’s good to know that creatine is about as scientifically backed as a supplement ingredient will ever be. Research from Baylor University shows that creatine is an effective way to enhance athletic performance.
When someone consumes creatine, it helps to increase energy within the body. This is energy that muscles need to lift weights or engage in other types of physical activities. Otherwise known as Adenosine Triphosphate (ATP), it’s an ingredient you want a good supply of in your body.
Unfortunately, exerting energy begins to deplete to reduce the amount of creatine in your body. This is when you start running out of energy, unless you have a way to get more creatine in your system.
Other studies find that creatine might also have mental health benefits. While it’s known for boosting your energy and muscle gains, creatine is linked to reducing blood sugar levels.
How Do I Take Creatine?
With creatine being available in several ways, you’ve got a few options. If you’re consuming creatine through food, that’s pretty self-explanatory.
You’re probably wondering: “How do I take creatine supplements?”
This is a question I often get. You’ll have two main ways to take creatine, which are either in capsule or powder form.
Preferably, I like using creatine capsules because they’re easy to take. Plus, I don’t have to get out powders, cups, spoons, and shaker cups. There’s also not the issue of spilling anything on the counter.
However, you might not like taking capsules. I totally get that. If so, then powdered creatine is what you’re looking for. When it comes to powdered creatine, most supplement brands make this product in both unflavored and flavored options.
If you’re mixing your creatine with juice or a flavored beverage, go with unflavored creatine. But, choose flavored creatine if you plan on taking this with plain water.
Trust me, unflavored creatine powder mixed with water tastes like vomiting in reverse.
How Much Creatine Should I Consume in a Day?
Before getting into this, I want to quickly note that these are only guidelines. Before taking creatine or any other supplement, always consult with your doctor or health professional.
As I mentioned earlier, your body produces a small amount of creatine each day. While exact amounts vary between people, most people produce between 1 to 2 grams of creatine every 24 hours.
This is the part where people disagree. I’ve read experts stating that you should start with taking 20 grams of creatine (spaced evenly in 4-5g amounts). Others say to stick with the 4-5 grams of creatine each day.
I would tend to agree with the latter group. 20 grams of creatine is a lot, especially for someone who might be 110 pounds doing their first workout. Stick with a few grams total per day (spaced out every eight or so hours).
Should I Take Creatine Before Bed?
So, is it safe to consume creatine before bed? Yes, there’s nothing dangerous about taking creatine before bedtime.
I think the reason why people might think this is bad is because creatine can sometimes cause cramps and bloating. If this didn’t happen throughout the day and at night, it would be understandable to assume that creatine is unsafe before bed.
Cramps and bloating with creatine can happen. But, there are easy ways to take care of these problems.
If you’re cramping after taking creatine, lower your dosage by a few grams. Or, place longer gaps in between your scheduled doses.
Bloating is another common creatine side effect. To help stop this, try only taking creatine before and after your workouts.
As you can see, creatine has a great reputation within the supplement world. Speaking of supplements, make sure to check out the New Generation Fitness homepage for a nice list of all of my recent content. It includes supplement reviews, workout tips, and more. We also post the latest updates on the New Generation Fitness Facebook page.