When to take creatine: Best time and how to take

It may be best to take creatine supplements just before or after a workout to maximize muscle-building benefits. However, taking creatine consistently keeps muscle creatine stores saturated and may be more important than timing.

Creatine is a natural compound that the body produces. People commonly take creatine monohydrate as a supplement to help build muscle. It may also help improve cognitive (thinking) abilities, such as memory.

When people take creatine as a supplement, a specialized bodily system transports it to the muscles. It can help the muscles produce energy quickly, especially during activities that require sudden bursts of effort. When the muscles contract during exercise, they receive more blood flow, which helps creatine move into the muscles and build up over time.

Researchers have investigated the best time to take creatine to maximize its benefits. This article discusses when to take creatine, whether food influences its effects, and the recommended dosage.

Tips for taking creatine

• Take 3 to 5 grams (g) of creatine monohydrate daily for optimum muscle saturation.
• Stay hydrated, as taking creatine can increase water retention.
• Take creatine just before or after a workout, which may maximize the benefits.
• Consult a doctor before taking creatine if you have kidney or liver issues.
• Monitor side effects such as stomach upset or bloating, and discontinue use if you experience them.

Most research into the timing of creatine supplementation suggests that taking it around the time of a workout may offer the best benefits for building muscle. Taking creatine close to exercising might improve muscle growth by increasing blood flow to muscles during training.

Some research suggests that taking it before a workout is more beneficial, while other reports suggest it is better when a person takes it afterward.

In a small 2022 study, male and female athletes took 5 g of creatine monohydrate either within 1 hour before resistance training or 1 hour after. They also took whey protein isolate and maltodextrin with each dose. After 8 weeks, both groups showed similar increases in muscle, suggesting that taking creatine before or after exercise offers similar benefits.

Taking creatine before a workout

Some people advocate taking creatine before exercise because the increased blood flow during exercise may help deliver the compound to the muscles.

Creatine levels typically peak within 2 hours of ingestion and stay elevated for around 4 hours. On the other hand, blood flow to the muscles returns to baseline levels around 30 minutes after exercising. So theoretically, the muscles are less able to uptake creatine if a person ingests it once blood flow has returned to typical levels.

Taking creatine after a workout

Some research suggests that taking creatine after a workout may benefit muscle growth.

In an older study, researchers found that taking 5 g of creatine after exercise helped young men gain more muscle and lose fat during a 4-week training program. However, older adults did not show the same benefits.

Another older study showed that older adults who took creatine after workouts for 32 weeks gained more muscle than those who took it before or did not take it at all.

A 2022 review of studies into the timing of creatine supplementation concluded that taking it before or after exercise appears to offer similar muscle benefits in adults of all ages.

While a person can take creatine with or without food, some research suggests that taking it with carbohydrates may enhance uptake.

When a person consumes carbs, their insulin levels increase. Insulin is a hormone that helps the cells absorb glucose (sugar) in the blood. Studies have shown that having higher insulin levels can increase creatine uptake.

However, researchers have not widely replicated this beneficial effect, so it is unclear whether pairing carbs and creatine can help with muscle growth.

Researchers have also investigated the effects of consuming caffeine alongside creatine. Although research has suggested both benefits and drawbacks, a 2022 review concluded that consuming caffeine is unlikely to affect creatine absorption.

Yes, it is important to take creatine consistently, even on days when resting from exercise. This helps maintain elevated creatine levels in the muscles and supports muscle recovery.

The general daily intake of creatine is typically 3 to 5 g per day. Some people start with a “loading phase” to increase the saturation of creatine in the muscles. The loading phase is typically around 20 g per day for 5 to 7 days, and people then move to the lower maintenance dose. However, a loading phase is not usually necessary.

An older study found that taking 3 g of creatine daily for 28 days or 20 g per day for 6 days resulted in similar muscle creatine buildup.

Creatine can help the muscles produce energy and increase muscle growth. Research into the best time to take creatine has found mixed results, but most experts agree that taking it either before or after exercise offers the most benefits.

Consuming creatine alongside carbs may offer additional benefits for some people, but more research is necessary in this area.

It is important to take creatine consistently, even on rest days, to maintain creatine saturation in the muscles and support recovery. The standard dose is 3 to 5 g per day, and taking a higher dose during a loading phase is not typically necessary.