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Taking creatine supplements on a regular basis has been shown to help increase muscle mass and muscle fibre size, and they probably boost muscular strength and power as well. But there’s little information about the possible impact of when it is consumed, until this study in the Journal of the International Society of Sports Nutrition. Most guys have hardly finished their weights session and they’ve already chugging on their protein, but is there science to prove this. In this study. researchers randomly assigned 19 healthy recreational male bodybuilders in their early 20s to either a before or and after group. For four weeks the men resistance trained an average of five days per week and took 5 grams of creatine every day either immediately before or immediately after exercise (and any time on non-exercise days). Both groups saw increases in fat-free mass and strength but those increases were greater in the “after” group, suggesting right after exercise is the most effective time to take a creatine supplement if you take one.