Creatine and sodium together

[GavinParkPT]

Combining creatine and sodium can enhance the effectiveness of creatine supplementation. Here's how they work together:

Benefits of Combining Creatine and Sodium:

Improved Absorption: Sodium helps creatine transport into muscle cells by maintaining the sodium gradient across cell membranes. This co-transport mechanism ensures that creatine is efficiently absorbed.

Enhanced Hydration: Sodium helps regulate osmotic pressure in cells, which can improve hydration and support muscle function.

Better Recovery: The combination of creatine and sodium can reduce muscle damage and inflammation, leading to quicker recovery times between training sessions.

Increased Performance: By enhancing creatine uptake and maintaining hydration, this combination can improve overall athletic performance and endurance.

Usage:

Dosage: A common approach is to take around 5 grams of creatine with 450-500 mg of sodium. This can be mixed with water, juice, or a post-workout shake.

Timing: It's best to take this combination immediately after your workout to maximize recovery and muscle uptake.