HOW TO TAKE/BEST TIME FOR CONSUMPTION
Creatine supplementation provides its benefits through chronic use. Once you start consuming it, it should be taken every day.
It will take several days before the full benefits are seen.
Creatine is insulin-dependent, which means it must be consumed along with foods/supplements that affect insulin production.
The list of products that have this effect includes high glycemic index carbohydrates such as dextrose, maltodextrin, rice, bread and noodles, and high insulin index proteins such as milk and whey protein.
- Recommended dosage: 1-2 sachets daily.
There is no consensus among researchers on the best time for consumption.
There is evidence to suggest greater benefits when consumed in the pre-workout meal, as well as evidence of better benefits when consumed alongside the post-workout meal.