Is it Bad to Take Creatine Before Bed?

However, studies have pointed to one optimal time to have creatine, a time in which you can best reap creatine benefits.

克利夫兰诊所描述肌酸能量在体内的天然来源肌肉收缩。它可以帮助在exercise performance和恢复,在ra和生产te of one gram per day — within the body, namely, in the liver, kidneys and pancreas.

它也可以通过消耗肉或海产品通过饮食手段获得。根据亨廷顿的外展教育项目在斯坦福(HOPES), creatine is dispersed throughout the body in areas such as the heart or brain, though 95 percent is stored in the skeletal muscles. It's then metabolized during physical activity.

Vegetarians tend to have low creatine levels as much of creatine is gotten from meat, though they can boost their diets with creatine supplements. Without added creatine from a daily diet, it would be difficult for the body to maintain normal levels of creatine. Though there have been studies on creatine and creatine supplementation, there is still much that is unknown about its effects.

Proper dosage may depend on age and whether you're taking creatine for athletic purposes.MedlinePlusrecommends that those experiencing age-related muscle loss take a loading dose of 20 grams of creatine for four to seven days, then maintenance doses of two to 10 grams daily, combined with resistance training.

Read more:平均体重增加肌酸

As it's a source of energy, one may question the soundness of consuming creatine before bed. Though there's not much research on the effects of taking creatine at night, there's one study that points to a prime time to take creatine:after a workout.

在2013年8月研究通过Journal of the International Society of Sports Nutrition, found that consuming creatine post-workout had greater benefits for body composition than taking it pre-workout. The study was small, as only 19 male bodybuilders participated.

受试者被分配到预先补充和补充岗位群。每个消费者5克蛋白质的前或运动后。接着，与会者训练，平均每周五天四个星期。

虽然研究表明后锻炼的好处，从同一研究研究人员观察到，有上下身体的阻力训练期间之前和之后的锻炼补充没什么区别。这就是说，更多的证据是需要确认后锻炼确实采取肌酸的最佳时间。

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克利夫兰诊所points out creatine benefits that include improving overall exercise performance, preventing or diminishing the severity of an injury, aiding in运动后恢复并帮助运动员承受较重负荷训练。

It's also been shown that those who take creatine supplements experience fewer instances of cramping, dehydration, muscle tightness and muscle strains. Moreover, there's been evidence that creatine supplements may have therapeutic benefits for certain diseases, such as Parkinson's and Huntington's disease.

Side effects, according to HOPES, are few and far between. There have been some reports of renal dysfunction due to creatine supplementation, though there's little evidence on the effects of creatine supplementation. Cleveland Clinic reports potential weight-gain as a side effect, due to water retention in the body's muscles.

尽管负面效应的缺乏，你应该考虑肌酸，特别是如果你正在服用其他补充剂或药物可能引发不良反应前咨询你的医生。