Go to any website, especially one with an angle to sell supplements, and you will find a plethora of advice, options, colours, flavours and textures of supplement. But, if you’re just starting out, what really matters?
There are many, almost too many, supplements that are marketed as being effective for muscle growth and weight loss. It’s important to note that no supplement can take the place of a well-rounded diet and regular exercise program, but that’s not to say they can’t be beneficial. Some supplements that are commonly used by people who are looking to increase muscle size and strength:
Before exercise:
Caffeine: Good old caffeine is a stimulant that can help increase energy and focus
Beta-alanine: This amino acid is thought to help increase muscle endurance and reduce fatigue.
During exercise:
Branched-chain amino acids (BCAAs): These amino acids are thought to help reduce muscle soreness and fatigue during exercise.
After exercise:
Protein: Consuming protein after a workout can help repair and rebuild muscle tissue. Good sources of protein include meat, fish, eggs, and dairy products.
Creatine: Creatine is a compound that is stored in muscle cells and is thought to help increase muscle size and strength.
Glutamine: This amino acid is thought to help with muscle recovery and may reduce muscle soreness.
Creatine after the workout? Are you crazy? Creatine is a compound that is stored in muscle cells and is thought to help increase muscle size and strength. It is commonly taken in supplement form and is most often consumed around the time of exercise, either before, during, or after.
Yes, you can take it at any anytime around a workout, so I would suggest you try taking it at one of these times, see how it works for you. If you try before, and don’t feel a “boost” then by all means take after. Just don’t take it 3 times for one workout!
There is some evidence to suggest that taking creatine before or during exercise may help improve performance during high-intensity, short-duration exercise, such as weight lifting. However, there is also research to suggest that taking creatine after exercise may be just as effective at increasing muscle creatine stores.
Ultimately, the best time to take creatine will depend on your personal preference and your schedule, and whether you feel it enhances your performance during your workout.
The safety and effectiveness of supplements have been well studied, but as with any change, it’s a good idea to speak with a healthcare provider before starting using them. This is especially important if you have any underlying health conditions or are taking any medications.
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