General Exercise

There is really no best time to exercise. It depends largely on the individual and what do you want to achieve through exercise. I believe you should exercise whenever you can, it really doesn't matter what time you do it, as long as you do it. Unless of course you are an elite athlete who wants to achieve that extra 0.5% gain in your performance during training. Even that I don't think it really matters, as professional competition schedules are generally not based on peak performance timing but rather on broadcasting viewership and organisational convenience. There is also no concrete scientific evidence to suggest that calories are burnt more efficiently at certain times of the day. However, for those who want to exploit the subtle differences between different exercise timings in the hope of maximising benefits, please read on.

Morning exercise:

Pros

• Can improve sleep at night and hence promote weight loss (see my article about weight loss and sleep).
• Morning exercise promotes consistency. People are more likely to keep up with the exercise schedule. If you have trouble with consistency, exercise in the morning.
• Fat burning if exercising on an empty stomach.
• Can boost energy and mental alertness for the rest of the day hence creating better mood and moral compares to that of people exercise in late afternoon.

Cons

• More prone to injuries due to slow metabolism and cold muscles. Need to stretch properly before strenuous exercise.
• A lack of energy hence a reduction in performance/endurance if exercised on an empty stomach.

Noon/early afternoon exercise

Pros

• Body is warmer than in the morning, body temperature is better regulated in the afternoon.
• Better energy and endurance compares to morning.
• Increased blood flow to the brain, which could be beneficial to afternoon duties.

Cons

• Unlikely to have enough time to exercise and eat.

Late afternoon and evening exercise

Pros

• Highest body temperature (metabolism) at around 6pm.
• Less likely to have injuries compares to doing exercise in the morning.
• Highest muscular strength of the day.
• Highest anaerobic and aerobic performance levels.

Cons

• Late night exercise may affect sleep as metabolism is stimulated during a time the body is trying to slow it down.

While subtle differences have been detected between different timings of exercise in controlled scientific studies, the effects of these differences may not be measurable in the real world. The above pros and cons listed correlate with an average person's circadian rhythm. Everyone's different. Therefore, the best time for a workout should be the time that allows you to exercise regularly in accordance with your schedules and makes you feel the best.

Many of my articles intended to debunk common myths surrounding the perceived effectiveness of certain supplements in the world of fitness. On the other hand, although sometimes the effects can be inconsistent, creatine generally works, there's no question about that and with the currently available scientific data to back this up, I am in no position to criticize its efficacy. However, the increase in strength and energy comes at a cost, kidney damage, liver problems, muscle camping, diarrhea, impaired thermoregulation and death just for starters. Or is it really?

The well-publicized side effects of creatine are generally hypothesised theories based on how the supplement works inside the body under extreme doses. Creatine is an organic acid that is synthesized by the kidney, pancreas and liver to help to supply energy to the body by increasing the formation of ATP. Theoretically, creatine uptake in muscle can result in an increase in fluid retention hence may affect the body's fluid balance and ability to dissipate heat. On the other hand, the body needs to get rid of and compensate for the extra creatine consumed, which puts extra strain on the kidneys and liver. The association between creatine use and liver and kidney damage was thus made based on a few case reports and small changes in organ function indicators.

The theorized side effects have their scientific merits. However, if used properly, hardly any of the proposed side effects of creatine have been confirmed in well-controlled, randomized studies conducted on healthy subjects. Of course, you should not use creatine if you have an underlining health condition, especially kidney or liver problems, and you should not overdose, which may result in unwanted side effects. But if you are perfectly healthy, not allergic to any of the contents in the supplement that you ingest, and follow the proper guideline of oral creatine supplementation, it is very safe.

How much creatine should I use then? One should always strive to achieve the best results with the lowest dose possible. According to the Mayo Clinic, a typical loading dose could be anywhere around 9-25 grams daily (depends on body weight) with good fluid intake for 4-7 days and a typical maintenance dose would be 2-20 grams daily for 5 days up to 12 weeks depends on body weight. This is just a general guideline and you should always tailor your regime based on your own circumstances. But remember, the effect of creatine can be inconsistent between different people and if you feel that the creatine you are taking does not give the expected result, it may not be the problem of dosage but the efficacy of the supplement itself.

All in all creatine is safe supplement to use when taken properly.