C'est pour cela que je ne recommande pas d'en prendre immédiatement avant un entraînement
Effect of pre-exercise creatine ingestion on muscle performance in healthy aging males
D.G. Candow and T.P. Baker Applied Physiology, Nutrition, and Metabolism Volume: 39, Number: S1 (2014) S8
Bolus ingestion of creatine (20 grams), 3 hours prior to resistance
training, may increase plasma creatine concentrations which could
facilitate creatine uptake into skeletal muscle leading to greater muscle
performance. Using a repeated measures, cross-over design,
healthy males (N=9, 54.9±4.3 yrs; 92.9±11.6 kg; 179.2±7.1 cm) were randomized
to consume creatine (20 grams) and placebo (20 grams maltodextrin),
on 2 separate occasions (7 days apart), 3 hours prior to
performing leg press and chest press repetitions to volitional fatigue
(3 sets at 70% 1-repetition maximum; 1 minute rest between sets).
There was a set main effect (p<0.05) for the leg press and chest press
with the number of repetitions performed decreasing equally for creatine
and placebo. Creatine had no effect on the total number of
repetitions performed across sets (Creatine: Leg press 63.1±34.1, Chest
press 25.5±7.6; Placebo: Leg press 63.1±46.4, Chest press 25.1±4.4). Preexercise
creatine ingestion has no effect on muscle performance in
healthy aging males.
