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While research is still limited, it does seem like supplementing shortly before or after exercise may be better (more muscle and strength gains) than supplementing long before or after exercise (56)so a post-exercise shake is definitely on the table. 3) Can't we just eat more carbs? As long as your muscles recover nicely from a workout and then get back to normal, you can eat more carbs. It is still difficult to estimate a realistic amount (and it is certainly easier to eat some carbs at the end of a long run than at the start), and since every runner will differ from everyone else in their tolerance, your mileage and exercise level, to say nothing of individual genetics, your mileage per week, frequency, and time you run, is more a function of genetics than anything else. In general, I recommend eating carbs as soon as you start exercising and consuming them at around the same frequency that you would with a high-fat breakfast. However, there are some runners who don't respond well to carb carbs and therefore need to consume higher levels after exercise (e.g. those who suffer from chronic fatigue, but don't eat carbs during exercise). My recommendation is to only eat carbohydrates at the early phase of an exercise (or run) session so that your metabolism and recovery are at their strongest state before the rest of the meal is consumed and they return to their normal state shortly afterwards. My personal experience has seen me eating carbs right before I go for my first run of the day or about an hour after a training session ends and my workout has ended. I have also found that eating carbs right before and during my workout session is usually an effective way to help with glycogen depletion. You'll feel great, and your muscles will look and feel nice as well. 4) What kind of exercise should I do in order to reap the maximal benefit from these supplements? In general, you should not perform any endurance-type training before supplementing with creatine. Most runners don't need to do any work in order to gain the maximum benefit from creatine—that is, they simply choose to do so when the creatine is in its best form (e.g. after doing a run). However, many do perform short bouts of resistance training (R.R.) or sprints. Even if you do these short events, my recommendation goes out to avoid doing any hard work prior to supplementing with creatine. That's not to say you should not run or run fast (I have seen some athletes doing this), but it can create overtraining as the body responds to the Related Article:

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