You train hard in the gym to build muscle and get stronger. But it’s what you do in the hours after your workout that determines how effective all of that effort will be. This is when your body begins to repair and rebuild itself, setting the scene for muscle and strength gains.
Creatine has been a vital part of the muscle-building nutrition equation for decades. For most of that time, your only option has been to take your creatine in powder form. But now there’s another option: creatine chews or gummies.
This article explores creatine chews as a convenient and efficient addition to your post-workout routine. We’ll uncover the science behind creatine’s muscle-boosting benefits, examine the advantages of choosing chews over traditional supplements, and offer practical tips on how to incorporate them into your post-workout routine.
What Does Creatine Do?
Creatine is a compound that is created within the body. It is needed for the energy production process and is particularly important during short bursts of high-intensity exercise, such as when lifting weights.
Adenosine triphosphate (ATP) is the body’s main energy currency. When you engage in weight training workouts, ATP is quickly used up during muscle contraction. When it loses a phosphate molecule, it becomes adenosine diphosphate (ADP) and is no longer able to power your workout.
Creatine replaces the lost phosphate molecule, turning ADP back into ATP. This makes it once again able to power muscle contractions. As a result, you are able to keep going for longer, potentially pushing out an extra rep or two.
Creatine has also been shown to delay fatigue during intense workouts. It may enable you to maintain your strength and power output for longer and have more muscle endurance.
There is also some research that suggests that creatine may have cognitive benefits. It is thought that this is because it increases the energy supply to the brain.
5 Reasons to Take Creatine Post-Workout
How & When To Take Creatine For Muscle Growth | Nutritionist Explains… | Myprotein
- Speeds Up Muscle Recovery: After your workout, your muscle glycogen levels are likely to be depleted. Taking creatine helps to replenish glycogen levels, providing the energy reserve needed for your muscles to function.
- Rehydrates the Muscle Cell: Creatine has the ability to pull water into your muscle cells. This increases cell volume so that your muscles feel fuller. It also helps prevent post-workout dehydration.
- Promotes Protein Synthesis: Research shows that creatine boosts protein synthesis, which creates new muscle.
- Reduces Muscle Damage: Intense workouts may result in inflammation and muscle damage. Creatine may possess anti-inflammatory properties to lessen soreness and inflammation.
- Improves Creatine Uptake: Studies suggest that taking creatine after a workout may optimize its absorption and speed up its utilization by the body. That’s because your muscle cells are more receptive to nutrient uptake after a hard workout.
Creatine Chews vs Creatine Powder
Creatine chews are a new, innovative way to take the supplement. Here’s a breakdown of how chews compare with the traditional powder form:
Creatine chews are convenient, portable, and quick to swallow as they don’t require water or mixing. Additionally, the amount of creatine in each chew is pre-measured. People who are constantly on the move or who dislike the effort required to combine powders will find that chews are really handy.
Creatine chews are meant to be chewed and swallowed. This causes a more gradual release into the bloodstream than when you take a powdered creatine drink. As a result, you might feel the beneficial effects faster with powdered creatine, but the difference is likely to be minimal.
Chews are manufactured to have a more pleasurable taste, which can make them more appealing to people who don’t like the taste or texture of creatine powder when mixed with water. Most creatine powders that I’ve used have a grainy texture and a pretty unpleasant taste.
Since chews come in pre-measured quantities, it is much easier to keep track of the amount of creatine that you consume on a daily basis. On the other hand, using creatine powder gives you greater leeway to alter the dosage of your supplement to fit your requirements.
How to Take Creatine Chews Post Workout
To make the most of creatine chews, it’s essential to consider both the timing and dosage. Here’s a guide on how to take creatine chews post-workout:
- Taking creatine chews immediately after your workout can be a strategic choice. During this period, your body’s muscle cells are more receptive to nutrient uptake, making it an ideal time to introduce creatine for rapid absorption and utilization.
- Combining creatine chews with a carbohydrate source can enhance its uptake. Carbohydrates can stimulate insulin release, which can promote creatine uptake into muscle cells. Consider consuming your creatine chews alongside a carbohydrate-rich snack or post-workout meal.
- On days when you’re not working out, it’s still beneficial to take creatine chews. Maintaining consistent daily supplementation ensures that your creatine stores remain saturated, leading to better overall results.
- The optimal dosage of creatine chews can vary depending on individual factors and goals. However, a standard dosage recommendation is typically around 3-5 grams per day.
- Because creatine draws water into muscle cells, it’s critical that you increase your water intake. Adequate water intake helps maintain overall hydration and can mitigate any potential side effects like muscle cramping.
Post-workout creatine intake in a convenient chewable form offers valuable advantages for muscle recovery and growth. Creatine’s role in energy production, coupled with its potential to reduce muscle damage and improve protein synthesis, makes it a valuable addition to your regimen.
Timing is crucial, with immediate post-workout consumption optimizing its benefits. Consider carbohydrate pairing and aim for 3-5 grams per day. Ultimately, consistent supplementation can enhance your fitness journey, promoting muscle recovery, strength gains, and overall performance.