Can you take creatine before bed?
What is Creatine and What Are Its Benefits?
Creatine is an amino acid derivative that helps to build muscle and improve athletic performance. It occurs naturally in the body, but can also be taken as a supplement, the supplement itself is often a fine white powder (monohydrate) taken in a drink. Creatine can help to increase strength, improve endurance and reduce fatigue during physical activity. Many athletes take creatine as a supplement because it’s been shown to improve performance.
How Does Creatine Work in the Body?
Creatine works by increasing the availability of adenosine triphosphate (ATP) in the body. ATP is used by muscles for energy during exercise, so more ATP means more energy and improved performance. When taken as a supplement, creatine is converted into phosphocreatine which then binds with ATP to produce more energy for muscles when they are active. The phosphocreatine stores are depleted during exercise, but they are replenished when you take creatine supplements.
What Are the Possible Side Effects of Taking Creatine?
Creatine causes increased water retention, thus one of the side effects is weight gain. It’s also possible to experience stomach cramps and diarrhea, however these side effects are rare. Most people, with proper dosages, do not experience any adverse effects of taking creatine. It’s one of the most widely used and studied supplements on the market! The Journal of International Society of Sports Nutrition has even stated that taking creatine for even as long as five years is considered safe!
Can You Take Creatine Before Bed?
Yes, you can take creatine before bed! Creatine itself will not interfere with your sleeping patterns or recovery, unless you’re experiencing the aforementioned gastric distress. However, because creatine is used during exercise, it may be best to slot your creatine supplementation in somewhere earlier in the day before your workout. I take it with my morning greens drink!
Conclusion
When to take creatine will depend on you, and your schedule, but generally speaking it should be taken 1-2 hours before a workout. If you’re looking for general health benefits from taking creatine then you can take it anytime throughout the day (including before bedtime) without worrying about any negative interactions with your sleep cycle.
Ultimately though, it’s important to consult your doctor first if you’re considering taking any form of supplementation including creatine so they can advise what dosage would be best suited for your needs and lifestyle
