Participants were otherwise healthy college-age students who had been resistance training regularly for over a year. Individuals who were currently consuming other workout supplements or ergogenic aids were instructed to immediately stop consumption and complete at least a four-week washout period before entering the study.

Subjects were randomly assigned to one of two groups: a PRE-SUPP or POST-SUPP group. The PRE-SUPP group consumed 5 grams of creatine monohydrate immediately prior to training.

The POST-SUPP group consumed the same amount of creatine immediately after training. Following pre-testing data collection, participants began a periodized four-week resistance training program that was self-administered.

On off-training days, subjects consumed creatine at their convenience. The total treatment duration was four weeks. All subjects followed a periodized, split-routine bodybuilding training regimen geared primarily for skeletal muscle hypertrophy.

The participants trained 5 days a week for 4 weeks for a total of 20 training sessions. Each training session lasted approximately 60 minutes. The program was as follows:. Subjects were asked to maintain their normal dietary intake for the duration of the study and to refrain from ingesting any other dietary supplement that may enhance body composition e.

protein, amino acids, etc. Subjects provided a hour diet recall on one random day on week 1, 2, 3, and 4 as determined by the investigators. Dietary intake was measured using the Nutribase® program. Height was measured using standard anthropometry and total body weight was measured using a calibrated scale.

Body composition was assessed by whole body densitometry using air displacement via the Bod Pod® COSMED USA, Concord, CA. Briefly, subjects were tested while wearing only tight fitting clothing swimsuit or undergarments and an acrylic swim cap.

The subjects wore the exact same clothing for all testing. Thoracic gas volume was estimated for all subjects using a predictive equation integral to the Bod Pod® software. The calculated value for body density used the Siri equation to estimate body composition.

All testing was done with each subject at the same time of day plus or minus 1 hour. Also, all subjects were required to keep a workout log showing the exercises with reps and sets performed.

Subjects performed a 1 repetition maximum lifts 1-RM on the bench press. There was a two minute rest interval between sets. Each subject was allowed a maximum of three attempts. Data were analyzed utilizing five separate 2-way [group Pre-Treatment [aka PRE-SUPP] vs.

Post-Treatment [aka POST-SUPP] × time pre vs. post ] Analysis of Variance ANOVA. When appropriate, follow-up analysis included paired sample t -test. The effects of nutrient timing plus resistance exercise were calculated as the changes from pretraining to post-training body composition and performance measurements among Pre-Treatment vs.

Post-Treatment groups. Magnitude-based inferences were used to identify clinical differences in the measurement changes between the Pre-Treatment and Post-Treatment. Several studies have supported the use of magnitude-based inference statistics as a complementary tool for null hypothesis testing to reduce errors in interpretation and to provide more clinically meaningful results [ 30 , 31 ].

Inferences on true differences between the exercise and control group were determined as positive, trivial, or negative according to methods previously described by Batterham and Hopkins [ 31 ].

Inferences were based on the confidence interval range relative to the smallest clinically meaningful effect to be positive, trivial, or negative. Unclear results are reported if the observed confidence interval overlaps both positive and negative values.

Twenty-two subjects were initially recruited for this investigation. Three subjects dropped out for no given reason. Nineteen healthy recreational male bodybuilders age: There were no differences between groups for any of the baseline measures.

While there were trends, no significant interactions were found Table 1. Thus, using magnitude-based inference, supplementation with creatine post-workout is possibly more beneficial in comparison to pre-workout supplementation with regards to FFM, FM Table 2 , Figure 1 , Figure 2 and 1-RM BP.

It is apparent that everyone in the POST-SUPP group improved vis a vis FFM; however, this was not the case with the PRE-SUPP group Figures 1 and 2.

The macronutrient intake for the PRE-SUPP and POST-SUPP groups are summarized in Table 3. There were no significant differences between the groups. Both groups consumed 1. The results from this study suggest that consuming creatine monohydrate post exercise may be superior to consuming it pre exercise with regards to improving body composition i.

gains in FFM, loss of FM. This is the first investigation to demonstrate that the timing of creatine intake affects the adaptive response to exercise. When subjects were pooled together, the gains in fat-free mass and muscular strength in the current investigation were similar to others.

They also performed better in bench and leg press tests [ 15 ]. Using a single-limb training model, men and women who supplemented with creatine after training of the arms increased their muscle thickness. Interestingly, males had a greater increase in lean tissue mass with creatine supplementation than females [ 4 ].

In elite male handball players, creatine supplementation for 32 days resulted in an increase in 1-RM bench press 8. These and other investigations indeed show that creatine supplementation in general has a significant anabolic and performance-enhancing effect [ 34 , 35 ] which is in agreement with the current investigation.

Mechanistically, creatine supplementation has been shown to increase muscle fiber size, enhance myosin heavy chain protein synthesis, activate satellite cells as well as increase the concentrations of intramuscular ATP and PCr [ 6 , 7 , 12 , 36 , 37 ]. However, whether supplement timing has a role in the adaptive response vis a vis creatine has not been previously investigated.

Certainly, the most important aspect of the current investigation is that post workout supplementation of creatine may indeed be superior to pre workout supplementation. Data on protein and amino acid supplementation indicate that indeed the pre, during and post workout window are important times to consume nutrients though some studies demonstrate a neutral effect [ 20 — 24 , 38 ].

One study examined the effects of a solution of whey protein consumed either immediately before exercise or immediately following exercise.

They found no difference in amino acid uptake between the groups [ 18 ]. In six subjects 3 men, 3 women that randomly consumed a treatment drink 6 g essential amino acids, 35 g sucrose or a flavored placebo drink 1 hour or 3 hours after a bout of resistance exercise, investigators found no difference in the anabolic response whether the drink was consumed 1 hour or 3 hours post exercise [ 39 ].

Indeed, others have found that timed protein supplementation immediately before and after exercise does not further enhance muscle mass or strength in healthy elderly men who habitually consume adequate amounts of dietary protein [ 40 ].

Also, timed protein-supplement ingestion in resistance-trained athletes during a week training program does not further enhance strength, power, or body-composition changes [ 41 ]. On the other hand, consuming an essential amino acid solution immediately before resistance exercise elevates muscle protein synthesis to a greater extent than when the solution is consumed after exercise.

The investigators postulated that this may be due to an increased delivery of amino acids to the leg [ 29 ]. Clearly, issues related to blood flow would not be advantageous to the POST-SUPP group in the current study. Another study investigated the importance of immediate P0 or delayed P2: 2 hours post exercise intake of an oral protein supplement upon muscle hypertrophy and strength over a period of resistance training in elderly males.

In response to training, the cross-sectional area of the quadriceps femoris muscle and mean fiber area increased in the P0 group, whereas no significant increase was observed in P2. These investigators found no difference in the glucose or insulin response at P0 or P2, thus, it is not likely that differences in the hormonal environment contributed to the difference in muscle mass gain.

Thus, the early intake of an oral protein supplement after resistance training is important for skeletal muscle hypertrophy [ 42 ].

Perhaps the seminal study vis a vis nutrient timing compared taking a protein-carbohydrate-creatine supplement either immediately pre and post exercise PRE-POST or in the morning and evening MOR-EVE. Indeed the PRE-POST group demonstrated a greater increase in lean body mass and 1-RM strength in two of three assessments.

Furthermore, type II muscle fiber cross-sectional area was larger in the PRE-POST group as well as intramuscular concentrations of creatine and glycogen [ 25 ]. Data from this investigation showed the intramuscular creatine and glycogen concentrations were greater in the PRE-POST versus MOR-EVE groups.

Thus, taking the exact same supplement but timed pre and post exercise is significantly better than consuming it in the morning and evening. Our investigation did not involve the use of protein, carbohydrate or amino acids.

Whether creatine uptake is truly sensitive to timed intake is not entirely known despite the superior gains in the POST-SUPP group.

Moreover, it is entirely possible that the difference in body composition and muscular strength between the two groups was the result of a small sample size. One individual in the POST-SUPP and three individuals in the PRE-SUPP group experienced a minor reduction in FFM.

With regards to 1-RM bench press performance, two subjects in the PRE-SUPP group showed either no change or a decline in strength; on the other hand, only one subject in the POST-SUPP group showed no change in strength.

All other subjects experienced an increase in strength. The use of recreational bodybuilders in the current investigation is advantageous because it is difficult for highly trained individuals to experience an increase in FFM or muscular strength in the time frame allotted for this study.

It should be noted that the nutrient intake kcals, carbohydrate, fat and protein was similar between the groups. In fact, each group consumed a high protein diet 1. Nevertheless, another consideration to take into account would be that because these recreational bodybuilders were already consuming large quantities of protein, this could have affected the results i.

they could already have a high amount of creatine stored intramuscularly and this may have blunted the results. In conclusion, post workout supplementation with creatine for a period of 4 weeks in recreational bodybuilders may produce superior gains in FFM and strength in comparison to pre workout supplementation.

The major limitations of this study include the small sample size as well as the brief treatment duration. Future studies should investigate creatine supplementation using resistance trained individuals for a longer duration. Aguiar AF, Januario RS, Junior RP, Gerage AM, Pina FL, do Nascimento MA, Padovani CR, Cyrino ES: Long-term creatine supplementation improves muscular performance during resistance training in older women.

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Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS: Creatine supplementation improves muscular performance in older women. Chilibeck PD, Stride D, Farthing JP, Burke DG: Effect of creatine ingestion after exercise on muscle thickness in males and females.

Med Sci Sports Exerc. Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A: Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. Article PubMed Central PubMed Google Scholar. Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS: The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.

Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise.

Mendel RW, Blegen M, Cheatham C, Antonio J, Ziegenfuss T: Effects of creatine on thermoregulatory responses while exercising in the heat. Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon P: Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes.

Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA: Acute creatine loading increases fatfree mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women. Volek JS, Kraemer WJ, Bush JA, Boetes M, Incledon T, Clark KL, Lynch JM: Creatine supplementation enhances muscular performance during high-intensity resistance exercise.

J Am Diet Assoc. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ: Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians.

Sakkas GK, Mulligan K, Dasilva M, Doyle JW, Khatami H, Schleich T, Kent-Braun JA, Schambelan M: Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled study. PLoS One. Chilibeck PD, Magnus C, Anderson M: Effect of in-season creatine supplementation on body composition and performance in rugby union football players.

Appl Physiol Nutr Metab. Article PubMed Google Scholar. Bemben MG, Witten MS, Carter JM, Eliot KA, Knehans AW, Bemben DA: The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men.

J Nutr Health Aging. Tipton KD, Wolfe RR: Protein and amino acids for athletes. J Sports Sci. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.

Am J Physiol Endocrinol Metab. Candow DG, Chilibeck PD: Timing of creatine or protein supplementation and resistance training in the elderly. Aragon AA, Schoenfeld BJ: Nutrient timing revisited: is there a post-exercise anabolic window?.

Article PubMed Central CAS PubMed Google Scholar. Stark M, Lukaszuk J, Prawitz A, Salacinski A: Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training.

Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J: International Society of Sports Nutrition position stand: nutrient timing. Wilson J, Wilson GJ: Contemporary issues in protein requirements and consumption for resistance trained athletes.

White JP, Wilson JM, Austin KG, Greer BK, St John N, Panton LB: Effect of carbohydrateproteinsupplement timing on acute exercise-induced muscle damage. Cribb PJ, Hayes A: Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ: Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis.

CAS PubMed Google Scholar. Tipton KD, Ferrando AA, Phillips SM, Doyle D, Wolfe RR: Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. Tipton KD, Ferrando AA: Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents.

Essays Biochem. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR: Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Hopkins WG, Marshall SW, Batterham AM, Hanin J: Progressive statistics for studies in sports medicine and exercise science.

Batterham AM, Hopkins WG: Making meaningful inferences about magnitudes. Int J Sports Physiol Perform. PubMed Google Scholar. Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG: Creatine supplementation combined with resistance training in older men.

Percario S, Domingues SP, Teixeira LF, Vieira JL, de Vasconcelos F, Ciarrocchi DM, Almeida ED, Conte M: Effects of creatine supplementation on oxidative stress profile of athletes.

In addition to enhancement of muscle size, strength, power, and overall athletic performance, creatine has also been found to provide numerous health benefits.

Because PCr is important for energy production involved in nerve cell function, creatine has been shown to provide numerous benefits to the brain and the rest of the nervous system. Creatine has also been found to aid cardiovascular health, such as improvement of symptoms in those with congestive heart failure and may even lower cholesterol levels.

Similar findings were found by researchers from Skidmore College Saratoga Springs, NY. Virginia Commonwealth University researchers also showed that healthy young males taking creatine plus a multivitamin supplement significantly reduced their levels of homocysteine an amino acid associated with heart disease , as compared to those taking just the multivitamin supplement.

These are just a few of the ways that creatine can benefit health. And new benefits are being discovered all the time. And research has even shown improved cognitive function in those supplementing with creatine.

One of the longest-standing myths is that creatine can cause muscle cramps. Numerous studies debunk this claim.

A study by Arkansas State University researchers concluded that NCAA football athletes taking creatine over the course of three years experienced no increase in muscle cramps or injuries.

In fact, another study performed at Baylor University Waco, TX found that NCAA football players taking creatine for one full season actually had a significant reduction in muscle cramps and muscle injuries. Another misconception about creatine is that it can lead to impaired liver and kidney function.

Two recent studies from Uruguay have further shown that eight weeks of creatine supplementation in soccer and football athletes had no effect on health markers that included kidney and liver function measures. Truman State University Kirksville, MO researchers concluded that NCAA football players taking creatine for up to about six years experienced no long-term detrimental effects on overall health or kidney or liver functions.

Researchers from the University of Memphis also reported that NCAA football players taking creatine for close to two years exhibited no negative effects on general health or kidney and liver function. There are numerous firms of creative on the market today. But here are some of the most commonly found forms sold today.

Creatine Monohydrate — The majority of research on creatine has been done with creatine monohydrate. For most people, creatine monohydrate makes a cheap, yet effective way to supplement with creatine.

If you go this route, be sure to buy micronized creatine, which is ground down to a smalller size than other creatine monohydrates, which allow it to dissolve better in fluid, cause less stomach upset, and get absorbed better by the body.

Yet some people do report poor results with creatine monohydrate, as well as bloating and upset stomach. If you fall in this category, then a different form of creatine will likely work better for you.

Creatine Hydrochloride — One form of creatine that I am most impressed with is creatine hydrochloride, which is creatine attached to hydrochloric acid.

This allows for a lower dose of creatine to be needed, as well as enhanced results. It also prevents stomach discomfort and any water retention under the skin that some report with creatine monohydrate. Magnesium Creatine Chelate — This is a combination of creatine with magnesium.

This is likely due to the greater uptake of the magnesium creatine combination into muscle cells. Kre-Alkalyn — Kre-Alkalyn is a buffered creatine.

That means that it is processed at a higher pH level than regular creatine, which prevents its conversion to creatine and therefore enhances its uptake and effectiveness. Creatine Malate — Often listed as tricreatine malate or dicreatine malate, this form of creatine is composed of creatine bound to malic acid.

Malic acid not only helps the absorption of the creatine, but it also increases energy production in the muscles for better endurance and less fatigue. Creatine Alpha-Ketoglutarate — Creatine alpha-ketoglutarate is creatine attached to alpha-ketoglutarate.

Like with arginine alpha-ketoglutarate, the popular nitric oxide booster, this form of creatine is supposed to be better absorbed by the body than monohydrate. Creatine Gluconate — This form of creatine involves creatine attached to a form of glucose that enhances its uptake in the body.

Two recent studies did report that creatine ethyl ester was not better than creatine monohydrate for increasing muscle creatine levels.

Creatine Orotate — Often listed as tricreatine orotate, this is creatine bound to orotic acid. Orotic acid is a precursor to nucleic acids what DNA are made out of. Orotic acid also enhances the formation of creatine phosphate in muscle cells, which is the form of creatine our bodies use to produce the quick energy, known as adenosine triphosphate, that fuels weightlifting workouts.

Creatine Pyruvate — Creatine pyruvate has pyruvate, which boosts endurance and buffers lactic acid in the muscle, allowing you to train harder for longer.

How much creatine you need to take depends upon the form. However, research has also shown that taking just 5g per day can also lead to similar increases in muscle creatine levels, but it takes approximately 30 days, or about a month. This is the main reason why a loading phase is recommended for those starting to supplement with most forms of creatine.

The loading phase allows you to start experiencing the benefits of creatine in the shortest amount of time. After you complete the loading phase you can stick with a 5g dose of creatine within 30 minutes before and within 30 minutes after workouts.

The best way to maximize creatine uptake by muscle cells is to take creatine with high-glycemic fast-digesting carbohydrates, such as a sports drink or gummy bears, and fast-digesting protein, such as whey protein.

The major reason for this is that these nutrients boost blood insulin levels. This anabolic hormone is critical for stimulating the transport of creatine into muscle cells. Many of the other forms of creatine, such as creatine hydrochloride and Kre-Alkalyn, allow you to take a much lower dose and not bother with the loading phase.

For the other forms of creatine, use the dosing amount recommended on the label. However, I strongly suggest that whatever that dose is that you take one dose within 30 minutes before workouts along with your pre-workout protein shake, and one dose within 30 minutes after your workout along with your protein shake and fast carbs.

On days that you do not train, take one dose of creatine with your morning protein shake and carbs. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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Additionally, creatine can help the person build muscle more quickly. However, there are some potential risks associated with taking creatine on rest days, including stomach upset, nausea, and headaches.

If you skip a day of creatine, it is possible that your muscles may not recover as quickly from your workouts. However, there are other supplements or techniques that can help promote muscle recovery on rest days, such as protein shakes and stretching.

Additionally, if you are concerned about taking creatine on rest days, you may want to consult with your doctor or a nutritionist to discuss the pros and cons of taking it.

In the end, whether you choose to take creatine on rest days is up to you, but it's important to consider all of the potential risks and benefits before making your decision. Overall, whether you decide to take creatine on rest days is up to you. Some people may find that the benefits of taking it outweigh the risks, while others may prefer to skip it altogether.

However, before making your decision, it's important to consider all of the potential side effects and discuss them with your doctor or a nutritionist. With proper planning and care, you can get the most out of your workouts on rest days by taking creatine supplements.

Just be sure to consult with your doctor beforehand, and always follow the recommended dosage instructions carefully.

There is no definitive answer to this question, as the effects of stopping creatine intake can vary from person to person.

Some people may experience a reduction in muscle size and strength after stopping creatine, while others may not see any changes at all. One possible reason for this discrepancy is that your muscles adapt to the presence of creatine over time, so you may need to take it consistently in order to maintain its benefits.

Additionally, the duration and dosage of your creatine intake can play a role in whether or not you lose muscle size after stopping. If you are looking to maintain your muscle size and strength while avoiding the potential risks of taking creatine on rest days, there are other supplements or techniques that you may want to consider.

For example, protein shakes and regular stretching can help promote muscle recovery on rest days, while also preventing muscles from shrinking or losing strength. Overall, the answer to whether your muscles shrink when you stop taking creatine is not straightforward.

Factors like dosage and duration of use can impact the effects of stopping creatine, so it's important to consult with your doctor or nutritionist before making any decisions. With the right planning and care, however, you can maintain muscle size and strength even when taking a break from creatine supplements.

There is no one right way to plan your rest days for maximum muscle growth, as this will vary depending on factors like your individual workout routine, diet, and lifestyle. Some considerations to keep in mind when planning your rest days include consulting with a fitness or nutrition expert for guidance, ensuring that you're getting enough sleep each night, and incorporating regular stretching and protein-rich foods into your diet.

Additionally, you may want to experiment with different rest day routines to find one that works best for you. For example, some people prefer to take lighter workouts on their rest days, while others may focus more on recovery techniques like foam rolling or massage therapy.

Ultimately, the key is to find a balance between rest and recovery that works best for your body and goals. So if you're looking to maximize muscle growth on your rest days, the most important thing is to be strategic about planning and executing your rest day routine.

With the right approach, you can ensure that you're giving your body enough time to recover while also continuing to make progress towards your fitness goals. There is no definitive answer to this question, as the best time to take creatine on off days will vary depending on your individual needs and preferences.

Some factors to consider include how often you work out, how much rest you typically get between workouts, and whether or not you experience any side effects from taking creatine. One common approach is to take creatine on off days that follow a workout, as this can help replenish your muscles' energy stores and promote faster recovery.

However, you may also want to experiment with different timing strategies to find one that works best for you. For example, if you are sensitive to the side effects of taking creatine, it may be preferable to split up your creatine doses and take them at different times of the day.

Ultimately, the best time to take creatine on off days is a personal decision that should be based on your specific needs and goals. If you are unsure about how to proceed, it may be helpful to consult with a fitness or nutrition professional who can provide guidance and recommendations tailored to your situation.

With the right approach, however, you can be sure to make the most of your rest days and optimize your muscle growth. Regardless of when you choose to take creatine on off days, it is important to be mindful of your overall health and fitness goals.

By eating a healthy diet, getting enough sleep each night, and staying active on your rest days, you can help ensure that your muscles are getting the nutrients and recovery time they need to grow and thrive. With the right approach, you can take full advantage of your days off from working out and achieve all of your fitness goals.

Creatine supplements will only have energy effects on your body if you are already hydrated, and it could be dangerous to take them when trying to lose weight.

The length of time it takes for the effects to show up in your body depends on how much creatine you have stored in your cells- which could be anywhere from seven days to 28 days.

Some factors that may affect the length of time it takes for creatine to show results include how often you workout, how much rest you get between workouts, and whether or not you are following a special diet or taking other supplements in addition to creatine.

One common strategy is to consume a few servings of creatine throughout the day, which may help ensure that your body has enough energy for exercise and recovery.

However, it is important to be mindful of how creatine affects your body and how long the results last. Some reported side effects of taking high doses of creatine include bloating, cramping, and digestive issues. So if you experience any negative symptoms, it may be best to consult your doctor or a fitness professional for guidance on how to proceed.

In general, however, the length of time it takes for creatine to show results will depend on several factors specific to you and your body.

With the right approach, though, you can boost your energy levels and build lean muscle mass in a safe, effective way. Although some people believe that creatine causes water retention, there is no scientific evidence to support this claim. In fact, research suggests that not only does creatine help you gain lean muscle mass, but it may also help you lose fat.

Creatine supplements cause your muscles to bloom by taking water from other parts of your body and storing it in the muscles. If you start consuming creatine, don't be alarmed if you notice bloating or puffiness in random areas of your face; this is just caused by the extra water that has been taken up.

Results from the present investigation also indicate that a daily dose of creatine monohydrate did not exert any additional benefit for improvements in body composition or performance outcomes, when compared to the placebo group; in the presence of provisional protein and carbohydrates.

While somewhat unexpected due to the widespread literature supporting the benefits of creatine, the exclusion of a loading phase in our study as well as the co-ingestion of carbohydrate and protein on two occasions each day, may have limited the ability to discern differences between groups over the time frame within which our study was completed.

We chose not to employ a loading phase due to the challenges associated with how to execute a loading phase, while also maintaining the blinding and timing intervention that was central to this project's aim. Previous work by Hultman et al. Another key consideration was that we decided to provide two daily doses of 25 grams of maltodextrin carbohydrate and 25 grams of whey protein isolate, which provided an additional 50 grams of carbohydrate and 50 grams of whey protein isolate per day to all study participants.

This decision was made for three primary reasons. First, to help ensure each participant was provided with an efficacious dose of essential amino acids and energy to promote an anabolic environment throughout the study protocol.

Previous research has demonstrated that essential amino acids EAA , in optimal dosages, maximally stimulates rates of muscle protein synthesis, particularly when ingested in close proximity to a resistance-training bout, and also that the presence of CHO may further enhance this response 8 , 40 , Moreover, when creatine is added to whey protein, studies have indicated that a greater improvement in lean mass may occur when compared to whey protein or CHO alone Thus, it is possible that any additional ergogenic potential derived from creatine administration was clouded by co-ingestion of protein and carbohydrates and the absence of a loading phase.

Certainly, one could point to the findings of Cribb and Hayes 11 to refute our suggestion that added carbohydrate and protein clouded our ability to identify creatine-mediated changes, but the dosing regimen provided by Cribb and Hayes also delivered over two times the amount of creatine each day as what was delivered in the present study, which likely maximized intramuscular creatine much quicker than the dosing regimen utilized in the current study.

The inclusion of a true control group in the Cribb study could have helped to further explore this possibility. The second reason for co-ingestion of carbohydrates and protein was to aid in blinding the administration of either creatine monohydrate or the placebo to our study participants.

The third and final reason was to improve recruitment efforts, whereby all participants were minimally provided two daily doses of carbohydrates and protein to help maximize the potential for augmented training outcomes as no other compensation was provided.

The overall training outcomes realized by the resistance training program from the current study were largely consistent with other commonly reported training adaptations following off-season strength and conditioning programs in the literature 43 — In this regard, main effects over time were observed, which illustrated improvements in upper- 2.

The decrease in body mass was somewhat unexpected, but the positive changes in fat-free mass, fat mass, and percent body fat do align with the observed changes in body mass. Several strengths are evident from the present study starting with the randomized, double-blind, placebo-controlled approach, with more study participants per group than what has been previously reported in the literature 12 , 13 , Another key strength was the 4-week period of resistance training that occurred in all supplementation groups prior to initiation of the supplementation protocol.

This decision was made due to the variety of ages and genders of participants in the present study. While it is acknowledged that 4 weeks of training does not replace the neuromuscular adaptation observed with more advanced training ages, the younger training ages of some of the study participants did likely benefit from this period of resistance training.

Certainly, our study was not without limitations. Most notably was our extremely poor compliance to recording of dietary intake. As mentioned previously in the paper and despite repeated reminders and efforts by the research team to complete food records, we are left with very limited data to quality dietary intake throughout the study.

While we are encouraged by the significant main effects of time observed for fat-free mass accretion in all groups Figure 3 , we are not able to communicate how the quality of the diet consumed did or did not further support these observed changes.

Thus, the reader is strongly encouraged to consider this when evaluating our findings and conclusions. Future research should seek ways to maximize dietary intake reporting by their study cohorts.

The lack of dual x-ray absorptiometry DEXA to assess body composition would have provided a more robust body composition measure [i. The low compliance regarding dietary intake logs was another shortcoming of the current study.

Additionally, no measure of hydration status was taken, although participants were strongly encouraged to follow a hydration protocol before testing sessions. Lastly, no measures of initial creatine levels, muscle fiber morphology, blood flow kinetics, muscle cross-sectional area, myogenic transcription factors, or hormonal properties were measured in the current study as one or all of these measures would have helped to mechanistically explain some of our findings.

In conclusion, the current investigation examined the impact of 8 weeks of timed creatine monohydrate supplementation pre-exercise vs. It was revealed that the timing of creatine monohydrate in combination with carbohydrate and whey protein did not exert any differential effects for performance or body composition outcomes in healthy, college-aged men and women.

The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. This study involving human participants was reviewed and approved by Rocky Mountain University of Health Professions Institutional Review Board.

The participants provided their written informed consent to participate in this study. ND, AJ, MM, and CK designed study. ND, AH, AJ, and CK did data collection. ND and CK analyzed data and prepared initial draft.

All authors approved final version. This research was partially supported by a research grant from Rocky Mountain University of Health Professions and internal funding provided by the Exercise and Performance Nutrition Laboratory at Lindenwood University.

The authors would like to thank the study participants for their commitment to this study protocol and the blinded research team in the Exercise and Performance Nutrition Lab at Lindenwood University for their assistance with packaging, labeling, and blinding of the supplements.

The authors are particularly appreciative of the generosity shown by Agropur Dairy Cooperative La Crosse, WI, www. com for their donation of the whey protein isolate and maltodextrin in addition to commercially blending, packaging, and shipping the supplements.

In particular, the authors would like to publicly acknowledge and thank Aaron Martin of Agropur for his cooperation and excitement toward this project. Finally, a special thanks are also due to Coach Aaron Bozarth Midland University for the implementation of the resistance training program and his cooperation throughout the project.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.

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A higher testosterone level equates to greater gains in strength. Who are you? Your optimal rest period range is 30 to 60 seconds. Another way to look at this is to shoot for a work-rest ratio of This means that you spend the same amount of time resting as it took you to complete the previous set.

Athletes whose sport demands 1 to 3 minutes of all out effort with little or no rest may benefit from a work-rest ratio of or slightly higher. This means that you spend the same or less time resting than you do performing each set of exercise [1].

In either case, the principles behind the practice are the same. Using this rest interval between sets creates high lactate levels in the exercising muscles [3].

This forces the body to improve its ability to buffer the accumulating lactate, thereby improving your ability to sustain moderate, near maximal or maximal contractions over a given time period.

High volume, short rest period training has also been found to increase human growth hormone levels when compared to training with longer rest periods [2].

In addition, muscular hypertrophy growth in size will be maximized using the work-rest ratio in conjunction with high training volume and a weight load between your 8 and 12 repetition maximum [1]. Keep in mind that whatever you are training for, beginners need more rest between sets then the seasoned veterans.

If you are just starting out, stay in the conservative end of your range. If you are experienced you will benefit more from a shorter rest period. In addition, athletes coming back from periods of detraining due to injury or otherwise should increase the amount of rest between sets until you are back in your normal physical condition.

Traditional circuit training incorporates a rest period of typically less than 30 seconds, or a work-rest interval a fair margin greater than So where does this fit into an athlete's training?

One has to understand that circuit training is designed to provide a happy medium between strength and aerobic training. However, modest gains in aerobic capacity can be achieved.

So who benefits from circuit training? Athletes that require a balance of both strength and cardiovascular endurance for their sport, athletes and fitness buffs with limited time and anyone wishing to add variety to their training would all benefit from circuit training.

No matter what your sport or fitness passion may be, understanding the science of rest between sets will put you in the driver's seat on the road to your training goals. As you can see, not all athletes benefit from waiting the full three minutes for complete phosphagen recovery.

Different periods of rest can produce very specific results. It is up to you as the athlete to decide which approach will be of greatest benefit to you. Check out all the certification courses the ISSA has to offer, from the Personal Trainer certification to specialties and Master Trainer certification, and launch your exciting new career in fitness.

Kraemer, W. Endocrine responses and adaptations to strength training. In: Strength and Power in Sports, P.

Komi, ed. Oxford: Blackwell Scientific. However, when energy is needed, the body breaks this partnership apart so each one — phosphate and creatine — go their separate ways, hopefully amicably , which results in the creation of ATP.

The more we can use the ATP-PCr system, the more explosive energy and strength we will have. The more strength and intensity we use to lift, the more damage hypertrophy to the muscle occurs.

When we break down muscle fibers through strength training, the body adapts by repairing and increasing the size of the muscle. While the ATP-PCr system powers intense movement for only seconds, there is good news. It can regenerate itself fairly quickly.

It can actually be available for the first seconds of each of your sets — over and over again. This means that the activity requires more oxygen than our bodies are able to take in at that moment.

One of them is the ATP-PCr system, which is heavily relied upon during anaerobic intense exercise. Like financial lenders everywhere, the body is a selfish bugger, so it demands that we pay the oxygen debt back before it allows us to perform intensely again.

Think of it this way: You are pushing through a set of heavy-ass squats. With each repetition you take a deep breath, then exhale while pushing the weight up. All you notice at that moment is completing the rep before your legs give out, which of course you do because you rock.

You know the oxygen debt is in the process of being paid back once you return to a normal breathing pattern. While the timing of ATP-PCr resynthesis is dependent upon the intensity of the activity, how significant of an oxygen debt was incurred, and how conditioned the body is in the first place, the consensus seems to be that it takes around two minutes for the body to regenerate phosphocreatine stores while strength training.

That means if you rest for two minutes between sets, your body has an opportunity to use the ATP-PCr energy system again. And again. Whether using your phone, Fitbit, or other timer, set it for two to three minutes and start it up every time you finish a set.

I want you to actually time it. You might be surprised how long it feels. Timing the rest period between your sets matters. Unless you are new to the sport of strength training or living under a rock, you likely know that one of the most popular bodybuilding supplements available is creatine monohydrate.

You may be wondering, is there a connection? Creatine is, in fact, one of the two most essential molecules in phosphocreatine. While our bodies naturally make creatine from amino acids as well as from the meat we eat, an overwhelming amount of studies have shown that ingesting supplemental creatine increases overall uptake into the muscle.

However, we can only store and use so much creatine at a time, and exactly how much depends on who you are. People who are more active and have large amounts of muscle mass typically benefit from additional creatine than a less-active individual.

However, the general guideline is that g of creatine supplementation per day is sufficient too much and our bodies excrete the extra in our urine. Because the more creatine we store, the more phosphocreatine becomes available. The more phosphocreatine we can use, the more ATP we can make through the ATP-PCr energy system.

Remember, the more we can push the ATP-PCr energy system to be the dominating force behind our workouts means more explosive power with each repetition. People may be skeptical when I suggest that bodybuilding is a science, but there truly is a method to the madness.

Through careful manipulation of the nutrients we eat, the maximum weight we lift, the kinds of supplements we use, and even the amount of rest we take in and out of the gym can all influence how we look, feel, and progress.

Plus, knowing this information makes you feel totally bad ass at dinner parties. Though you may lose a little credibility if you refer to phosphocreatine as Brangelina. Rest about 2 minutes between sets to make each set COUNT for optimal muscle growth, power and performance and take creatine.

Now hit the gym. I also invite you to join the GF2 Fitness and Contest Prep Forum on Facebook. Here you can ask questions, get inspiration, and receive positive support from people just like you. We don't spam. Share this: Click to email a link to a friend Opens in new window Click to print Opens in new window Click to share on Twitter Opens in new window Click to share on Facebook Opens in new window Click to share on Pinterest Opens in new window Click to share on Reddit Opens in new window Click to share on Tumblr Opens in new window Click to share on LinkedIn Opens in new window Click to share on Pocket Opens in new window Related Tags: atp ATP-PCr build muscle creatine energy phosphocreatine rest time strength train time between sets Share You also might be interested in Do Your First Pull-up!

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