Even though both of the aforementioned studies pose a strong indication that creatine dose timing is important, neither one of them had a control group that participated in lifting weights while at the same time taking a placebo dose which logically did not have creatine monohydrate. The lack of a control group makes the task of determining the effect of creatine on muscle strength and mass in regards to taking it before or after exercising a lot more difficult.
Another study which wanted to eliminate this particular limitation examined the impact that 8 grams of creatine had on muscle size and strength taken immediately after or before workout sessions, while at the same time adding a control group which took a placebo lacking creatine. This provided a chance to examine whether timing creatine doses alone has an impact on increasing physical performance.
The study produced results which were very similar to the previous study where participants that took creatine right after exercising had a much bigger increase in muscle tissue in comparison to those who were exercising and taking creatine beforehand, or those in the control group that were exercising but weren’t using any creatine.
However, this study also produced different results since it didn’t notice any significant reduction of strength between consuming creatine before and after exercising, which indicates that timing creatine doses only has an influence on muscle hypertrophy while taking creatine before and after exercising has the same effect on increasing strength.
The researchers conducting the study further speculated that the bigger muscle mass increase when creatine is taken after exercising could be because of the simultaneous creatine level increase in the blood, because the same levels have a tendency to reach a peak approximately 1-2 hours after consumption, as well as the increase in blood flow to the muscles brought on by mechanical stress, since contraction of the muscles increases the blood flow to the muscles for approximately 1-2 hours.
That’s why the parallel increase of creatine levels in the blood, as well as blood flow to the muscles, increase the transport of blood filled with creatine to the trained muscles, which increases the uptake of creatine in said muscles and ultimately stimulating bigger muscle mass gains.
Even though both of the aforementioned studies pose a strong indication that creatine dose timing is important, neither one of them had a control group that participated in lifting weights while at the same time taking a placebo dose which logically did not have creatine monohydrate. The lack of a control group makes the task of determining the effect of creatine on muscle strength and mass in regards to taking it before or after exercising
a lot more difficult.
Another study which wanted to eliminate this particular limitation examined the impact that 8 grams of creatine had on muscle size and strength taken immediately after or before workout sessions, while at the same time adding a control group which took a placebo lacking creatine. This provided a chance to examine whether timing creatine doses alone has an impact on increasing physical performance.
The study produced results which were very similar to the previous study where participants that took creatine right after exercising had a much bigger increase in muscle tissue in comparison to those who were exercising and taking creatine beforehand, or those in the control group that were exercising but weren’t using any creatine.
However, this study also produced different results since it didn’t notice any significant reduction of strength between consuming creatine before and after exercising, which indicates that timing creatine doses only has an influence on muscle hypertrophy while taking creatine before and after exercising has the same effect on increasing strength.
The researchers conducting the study further speculated that the bigger muscle mass increase when creatine is taken after exercising could be because of the simultaneous creatine level increase in the blood, because the same levels have a tendency to reach a peak approximately 1-2 hours after consumption, as well as the increase in blood flow to the muscles brought on by mechanical stress, since contraction of the muscles increases the blood flow to the muscles for approximately 1-2 hours.
That’s why the parallel increase of creatine levels in the blood, as well as blood flow to the muscles, increase the transport of blood filled with creatine to the trained muscles, which increases the uptake of creatine in said muscles and ultimately stimulating bigger muscle mass gains.