Best Time to Take Creatine: Maximizing Its Benefits
Creatine is one of the most researched and effective supplements for boosting strength, muscle mass, and workout performance. But when is the best time to take creatine to maximize its benefits? Should you take it before or after a workout? Does timing matter on rest days? Let’s break down the science and help you optimize your supplementation.
I’m Gavin Larsen, a sports acupuncturist and TCM Practitioner with over a decade of experience in optimizing athletic performance, recovery, and mobility. My background in strength training and holistic health allows me to guide athletes and fitness enthusiasts in making the most of their supplementation strategies.
Why Take Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. Supplementing with creatine increases muscle phosphocreatine stores, enhancing strength, power, and endurance [1].
Studies show that creatine supplementation can improve muscle recovery, cognitive function, and even bone health. But to maximize its benefits, timing can be an important factor [2].
Best Time to Take Creatine on Workout Days
Pre-Workout vs. Post-Workout: Which Is Better?
One of the biggest debates is whether taking creatine before or after a workout is more effective. Research suggests that taking it close to your workout (either before or after) is better than taking it at a random time of day [3].
- Taking Creatine Pre-Workout: The idea behind pre-workout creatine is that it may boost phosphocreatine stores, providing more energy for your workout. Some athletes prefer taking creatine beforehand to maximize ATP production during training.
- Taking Creatine Post-Workout: Some studies suggest post-workout creatine may be slightly more effective for muscle growth and recovery. One study found that individuals who took creatine after exercise experienced greater increases in lean muscle mass and strength than those who took it before [4].
The Best Approach: Pre AND Post-Workout?
A 10-week study compared individuals who took creatine before and after workouts versus those who took it in the morning and evening. The results showed greater muscle gains in the group that took it around their workout [5].
Optimal Strategy:
- If you train in the morning, take creatine immediately after your workout.
- If you train later in the day, consider splitting your dose (half before, half after).
- If you prefer one dose, post-workout may be the best choice based on current research.
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Should You Take Creatine on Rest Days?
On rest days, timing is less important than consistency. The goal is to keep your muscle creatine stores elevated.
- If you’re in a loading phase (20g daily for 5–7 days), take creatine evenly throughout the day.
- If you’re on a maintenance dose (3–5g daily), take it with a meal for better absorption, especially one with carbs and protein [6].
Should You Take Creatine With Carbs and Protein?
Research suggests that taking creatine with carbohydrates and protein can enhance uptake by increasing insulin levels. However, unless you’re in a calorie surplus, consuming extra carbs just to boost creatine absorption might not be necessary [7].
A practical approach is to simply take creatine with a regular meal containing protein and carbs to support muscle retention and recovery.
The Bottom Line: Best Time to Take Creatine
- On workout days: Taking creatine close to your workout (pre- or post-workout) is ideal. Post-workout may be slightly better.
- On rest days: Timing isn’t crucial. Take it at a convenient time, ideally with a meal.
- For loading phases: Split doses evenly throughout the day.
- For best absorption: Consider taking it with carbs and protein, but extra carbs aren’t necessary.
Regardless of timing, consistency is the most important factor. Stick with a daily routine, and you’ll reap the full benefits of creatine supplementation.
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References
[1] Ribeiro, F., et al. (2021). Timing of Creatine Supplementation around Exercise: A Real Concern? PubMed
[2] Candow, D. G., et al. (2022). Creatine O’Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? PubMed
[3] Antonio, J., & Ciccone, V. (2013). The Effects of Pre- vs. Post-Workout Supplementation of Creatine Monohydrate on Body Composition and Strength. PubMed
[4] Forbes, S. C., et al. (2021). Timing of Creatine Supplementation Does Not Influence Gains in Unilateral Muscle Hypertrophy or Strength. PubMed
[5] J Int Soc Sports Nutr. (2013). Effects of Creatine Supplementation on Performance and Body Composition. PubMed
[6] J Sports Med Phys Fitness. (2021). Effects of Creatine Supplementation on Muscle Hypertrophy and Strength. PubMed
[7] Nutrients. (2021). Carbohydrate and Protein Co-ingestion with Creatine. PubMed
