Does Taking Creatine Before Bed Benefits You?
Creatine Before Bed Benefits That Will Surprise You
Creatine is an important supplement for athletes, bodybuilders, and anyone else who wants to get healthier and better at what they do. It can help you gain lean muscle mass more, get stronger, feel less tired, and even think more clearly. But when it comes to taking creatine before bedtime, there are some benefits that may surprise you. Studies suggest that taking creatine before going to sleep can not only provide a range of physical benefits but also mental ones as well. Explore the potential advantages of taking creatine at night so you can decide if it's right for you.
Creatine Benefits
Creatine is a natural and organic compound that helps the human body in various areas. There is a common misconception that creatine is a supplement that may harm you, just like other supplements. That is not the case; creatine is extracted from seafood and other meats. It consists mostly of amino acids and is perfectly normal for the human body.
Here are the benefits of taking creatine before bed:
Boosts Muscle Energy Level
The muscles’ phosphocreatine is increased through the intake of creatine, which ultimately results in muscle growth and the formation of ATP (adenosine triphosphate). ATP is the key molecule for the energy present in the cell. Thus, taking creatine before bed boosts the energy level of your muscles, which helps in their recovery and growth. It also helps reduce post-workout soreness.
Increases Strength
Creatine is known to improve the performance of strength activities such as sprints and weightlifting. Studies suggest that taking creatine before bed increases your strength and power output during physical activities, thus during muscle recovery and helping you get more out of your workouts.
Reduces Fatigue
By giving your muscles more energy, taking creatine before bed can help you feel less tired. This helps you feel less tired throughout the day and keeps your energy levels up, so you can keep pushing yourself in the gym and beyond.
Improves Cognitive Functioning
Creatine has been proven to improve cognitive performance by increasing the neurotransmitters levels such as dopamine and serotonin. This is especially beneficial for those who work night shifts or need to stay mentally alert throughout the day.
Reduces Muscle Soreness
One of the major benefits of taking creatine before bed is that it helps reduce muscle soreness after a workout. When taken at night, creatine increases the levels of glycogen in the muscles, which helps them recover faster from fatigue and soreness pre workout.
Reduces Sleep Deprivation
Sleep deprivation is common among individuals these days. It is mainly due to the stress they carry throughout the day. Creatine eases the body and stabilizes the mood of consumers, resulting in propeller sleep. Many sleep deprived athletes actually take creatine before going to sleep in order to avoid sleeping pills.
Stabilizing The Duration of Sleep
After sleep deprivation or insomnia, the person might oversleep due to it. Creatine makes the brain function efficiently, which helps with a better sleep cycle. A better sleep cycle optimizes the duration of sleep, which helps with getting the right amount of sleep at optimal time.
Promotes Restful SleepÂ
Creatine has been shown to promote restful sleep. Taking creatine before bed may help you fall asleep faster and reduce the time it takes to enter deep REM (rapid eye movement) sleep, which is the most restorative stage of sleep. This helps ensure your body gets enough rest so you can awake feeling refreshed and energized.
Fights Various Diseases
Taking creatine before bed can also help prevent or reduce the risk of a range of diseases. Parkinson's disease, which is a neurodegenerative disorder that affects motor activity, has been linked to low levels of creatine in the brain. Studies have shown that taking creatine supplements supplementing can help increase levels in the brain and improve symptoms. It has also been found to have beneficial effects on Alzheimer's disease, Lou Gehrig's disease (ALS), and Huntington's disease.
Creatine Drawbacks
Although creatine has many benefits, too much intake can cause minor drawbacks that are mostly short term. Creatine, for example, can cause diarrhea and nausea. Some people may experience water retention in certain areas of the body. Also, too much intake consume creatine can lead to high creatinine levels in the blood, which can be dangerous and cause kidney damage.
Here are the other drawbacks of taking creatine before bed:Â
Dehydration
Creatine needs more water to be metabolized, which can make you feel thirsty if you don't drink enough fluids with it. So, if you take creatine before bed, research suggests it's important to drink a lot of water to make sure you don't get too dehydrated.
Interference With Sleep
Although some studies have found that taking creatine supplements before bed can promote restful sleep, other studies have found the opposite. Taking creatine too late in the evening may interfere with your natural circadian rhythm and lead to poor quality sleep or difficulty falling asleep.
Muscle Cramps
Creatine is known to cause muscle cramps due to its electrolyte-balancing properties. Therefore, it is important to drink enough fluids and stretch properly before taking creatine in order to avoid any potential muscle cramps.
What Time Is Best for Taking Creatine?
This basically depends on the routine of the consumer. If you exercise or go to the gym regularly, it makes sense to take creatine monohydrate before that, as it boosts energy levels. But there is nothing wrong if you take it before exercise or even after the workout. But if you want to take it right before bed, make sure to drink plenty of water and stretch properly. It is best to get advice from a doctor or nutritionist on the most suitable time to take creatine.
Research was conducted with concern for creatine intake at different times of the day (evening and morning) and its effects on the performance of the women's handball team. The results showed no difference in their performance regardless of whether they took creatine in the morning or the evening.Â
The best time to take creatine before bed is about an hour or two before going to sleep. This gives it enough time to be absorbed by muscle cells in the body and avoid any potential complications due to its electrolyte-balancing properties.
How Can You Take Creatine Before Bed?
Creatine can be taken with meals at dinner and also before going to bed. It can be consumed in many ways, depending on the individual's preference. One of the best ways to take creatine is with milk or water. This liquid form allows for fast absorption and maximum effectiveness. Alternatively, taking creatine dry is also an option, although it needs to be taken with more fluid to ensure full absorption. Other options include consuming creatine in pills, capsules, or even powder.
It's not a good idea to take creatine with juice at night because it could make your stomach upset and cause stomach pain. Many juices are very acidic, which can cause unwanted side effects and make creatine less effective. Studies have shown that drinking acidic drinks like orange or tomato juice before taking creatine can slow down and creatine affects the rate at which it is absorbed. However, drink milk or water for the best results.
