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What is the best time to take creatine for muscle growth?
You see, creatine is a supplement with long-term effects. If you take creatine now, it will not be in your muscles the next hour.
Research shows it actually 2 full weeks of taking creatine before your muscles get saturated [1].
The most important thing is that you take about 5g of creatine monohydrate per day, regardless of timing, so that your muscles get saturated with creatine.
Now, if you care about optimizing the smallest details, one study found that taking creatine after training results in slightly better creatine absorption [2].
Likely because we tend to have improved nutrient absorption after training.
📚Scientific References (PMID):
1. 36007881
2. 23919405
26 апр 2023
