Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?

It is well-established that creatine supplementation augments the gains in muscle mass and performance during periods of resistance training. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. Muscle contractions increase blood flow...

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Bibliographic Details
Published in:Frontiers in sports and active living 2022-05, Vol.4, p.893714-893714
Main Authors: Candow, Darren G, Forbes, Scott C, Roberts, Michael D, Roy, Brian D, Antonio, Jose, Smith-Ryan, Abbie E, Rawson, Eric S, Gualano, Bruno, Roschel, Hamilton
Format: Article
Language:English
Subjects:
blood flow
creatine kinetics
muscle
resistance training
Sports and Active Living
strength
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Summary:It is well-established that creatine supplementation augments the gains in muscle mass and performance during periods of resistance training. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. Muscle contractions increase blood flow and possibly creatine transport kinetics which has led some to speculate that creatine in close proximity to resistance training sessions may lead to superior improvements in muscle mass and performance. Furthermore, creatine co-ingested with carbohydrates or a mixture of carbohydrates and protein that alter insulin enhance creatine uptake. The purpose of this narrative review is to (i) discuss the purported mechanisms and variables that possibly justify creatine timing strategies, (ii) to critically evaluate research examining the strategic ingestion of creatine during a resistance training program, and (iii) provide future research directions pertaining to creatine timing.
ISSN:2624-9367
2624-9367
DOI:10.3389/fspor.2022.893714