Introduction
Creatine gummies are a convenient and tasty alternative to traditional creatine supplements, which are typically available in powder or pill form. Creatine is a naturally occurring compound found in muscle cells, and it's widely used as a supplement to enhance athletic performance, increase muscle strength, and improve recovery. Creatine gummies offer the same benefits but in a chewable, easy-to-consume form, making them an appealing option for those who dislike mixing powders or swallowing pills [1]
As you may know, the timing of supplement intake plays a crucial role in maximising the effectiveness of supplements and achieving fitness goals. Taking the right supplements at the optimal times can enhance performance, support recovery, and boost muscle growth.
Throughout this blog we will how timing plays a key role in optimizing creatine's benefits, such as increasing muscle strength, improving endurance, and enhancing recovery. The post outlines the ideal moments—like before or after workouts—when creatine gummies can be most impactful, helping users get the most out of their supplementation routine. Whether you're new to creatine or looking to fine-tune your intake, this guide will ensure you use creatine gummies to their fullest potential.
What is creatine?
Creatine is a naturally occurring compound found in muscle cells, primarily used by the body to produce energy during high-intensity activities like weightlifting or sprinting. It's also a popular supplement in the fitness world, known for its ability to increase muscle strength, enhance exercise performance, and support faster recovery. Creatine works by replenishing ATP (adenosine triphosphate), the primary energy source for muscle contractions, allowing athletes to train harder and longer. Most commonly taken as creatine monohydrate, it is one of the most researched and effective supplements for improving physical performance. [2]
What are creatine gummies?
Creatine gummies are a convenient and tasty form of creatine supplementation, typically made with a chewy, candy-like texture. They contain creatine monohydrate, a popular compound used to enhance muscle strength, endurance, and overall athletic performance. Instead of the traditional powder or capsule forms, creatine gummies offer an easy, portable alternative for those looking to improve workout performance or support muscle recovery, making them a popular choice for people who prefer a more enjoyable and tasty method of supplementation.
What is the best time for creatine gummies
Preworkout
Many people who are already taking creatine gummies are used to taking the supplement prior to their workout. There are two reasons for this, one is that many preworkouts contain creatine (most likely to broaden the claims they make around their product) and secondly people think creatine effects are very much instant. The reality is that creatine takes around a month to be effecting (unless you are loading creatine). When taking creatine before a workout this is more a personal preference than one of increased efficiency.
Postworkout
Despite creatine’s effectiveness being more around consistency than timing there is increasing research showing creatine may have improved benefits when taking straight after a workout.
This study suggests that consuming creatine monohydrate post-exercise may be more effective than pre-exercise intake for improving body composition, such as increasing fat-free mass (FFM) and reducing fat mass (FM). This research is among the first to demonstrate that creatine timing influences exercise adaptation. Results from various studies, including those on rugby players and older adults, show that creatine supplementation leads to significant strength and muscle mass gains. While creatine's general benefits are well-established, this study highlights the potential advantage of post-workout consumption. [3]
So should you take creatine in the morning, midday or in the evening? With there being growing evidence of taking creating post workout, it makes this a case of when do you plan to do your workout. If you are looking to workout in the morning you should take creatine in the morning and if you prefer you evening workouts, you should look to take your creatine then.
Overall the majority of people struggle with taking creatine consistently so this should be the priority and if you can take the creatine post workout aim for this. Taking creatine powders and tablets can sometimes feel like a chore and we get that. That’s why we created creatine gummies, a tasty way to get your creatine in. Who wouldn’t love a tasty treat straight after their workout.
Combining Creatine Gummies with Other Nutritional Strategies
Taking creatine with carbohydrates
Taking creatine with carbohydrates can offer several benefits, primarily due to the way carbs enhance creatine uptake in muscles. Here are the key benefits:
- Improved Creatine Absorption: Carbohydrates cause an insulin spike, which helps increase the transport of creatine into muscle cells. This can lead to greater creatine retention, boosting its effectiveness.
- Enhanced Energy Levels: Carbs replenish glycogen stores in muscles, which, combined with creatine, provides more energy for high-intensity workouts, improving performance and endurance.
- Better Muscle Recovery: Creatine and carbs together help restore muscle glycogen and enhance recovery, reducing fatigue and improving post-workout muscle repair.
- Increased Muscle Mass: By improving creatine absorption and providing additional energy, combining creatine with carbs can promote greater gains in muscle size and strength over time.
The good news is that creatine gummies contain a small amount of fast sugars which help with your creatine absorption. [4]
Taking creatine with protein
Taking creatine with protein can provide several synergistic benefits that enhance muscle performance, recovery, and growth. Key benefits include:
- Improved Muscle Repair and Growth: Protein provides essential amino acids that promote muscle protein synthesis, while creatine increases strength and energy. Together, they support better muscle recovery and growth after workouts.
- Enhanced Strength Gains: Combining protein with creatine boosts muscle adaptation to resistance training, helping to increase muscle strength and endurance over time.
- Optimized Muscle Mass Gains: Protein helps build muscle, while creatine enhances muscle hydration and volumization. This combination can lead to more noticeable increases in lean muscle mass.
- Convenience for Post-Workout Recovery: Taking creatine and protein together in a post-workout shake can streamline recovery, supplying the body with both nutrients needed for muscle repair and energy replenishment.
Hydration while taking creatine
Hydration is key while taking creatine. There are many wellness blogs telling people to take 5L of water while taking creatine. While staying hydrated is key with the supplement there are many studies which show creatine helps with hydration rather than individuals needing additional fluids. Ensure you are having your needed daily amount of of fluids and consider taking electrolytes. There has been some recent studies showing taking creatine and electrolytes can benefit your absorption but this research is still early stages.
Conclusion
When looking for optimum timings to take your creatine gummies its important to know consistency is significantly more important than timing. There has been growing research showing that taking creatine after your workouts can increase the efficiency of creatine as well as taking creatine with fast sugars. Thankfully creatine gummies contain small amounts of fast sugars making them a convenient way to get in, with the additional benefits of improved absorption.
