Who should do without creatine
In general, creatine is a very well tolerated dietary supplement. Since it belongs to the amino acids that occur naturally in the body, there are hardly any restrictions on its use. People who do not have any health problems can take creatine without any concerns.
Also an additional burden or the risk of kidney damage have not been proven despite extensive studies. There are no explicit instructions in the literature as to who should avoid creatine. Due to the chemical nature of creatine, it is obvious that people who have problems with water retention (e.g. heart patients), people with kidney damage or other metabolic diseases should first consult their doctor before taking creatine. There are also no contraindications for pregnant women to take creatine, so a doctor should always be consulted in case of uncertainty. Otherwise, creatine is a safe supplement that has been tested in extensive studies.
At what time should creatine be taken?
The timing of creatine intake depends on your training plan. On non-training days, it is recommended to take the dose of creatine in the morning on an empty stomach. At this time the body is not busy digesting other foods, so the rate of creatine absorption is increased.
The assumption that increased insulin secretion, for example by taking creatine with fruit juices, leads to an improved absorption of the creatine is now considered outdated. Nevertheless, the creatine should be taken with a large amount of liquid (preferably at least 300 ml of water). The advantage of taking it with water is also that it eliminates the need for extra calories.
On days on which training sessions are completed, it is advisable to take the creatine directly after training. In combination with protein shakes, the absorption rate can be increased even further. In summary, this means that on rest days the creatine is taken in the morning and otherwise the intake time directly after training is preferable in order to achieve an optimal effect.
