The optimum time to take creatine can vary on workout days and rest days. Taking it close to the time you exercise, whether before or after, may be more beneficial.
Creatine is a nitrogenous organic acid that occurs naturally in the cells of your muscles. It’s one of the most popular workout performance supplements because it may help:
- improve muscle strength, endurance, and power
- increase muscle mass
- improve post-exercise recovery
- boost mental performance and cognition
Although creatine monohydrate is one of the most studied supplements, research is still limited and mixed about the best time to take it.
Keep reading to learn more about the best time to take creatine supplements.
Several researchers have tried to find the best time to take creatine supplements.
On days you exercise, the two most common options regarding the timing of creatine supplementation include:
- Pre-workout: Within 2 hours of beginning your workout.
- Post-workout: Within 1 hour of completing your workout.
You may also choose to take creatine monohydrate during your workout or at a time other than around exercise. Another option is to split your daily dose and take it throughout the day.
According to a 2021 review, several things should be considered if you want to maximize creatine absorption and its effects:
- Absorption time: After ingesting 5 grams (g) of creatine, it takes 1 to 2 hours for it to pass through the gastrointestinal tract and then fully absorb into your bloodstream to fuel the cells in your body. This peak lasts up to 4 hours.
- Blood flow: Creatine may be best absorbed during exercise hyperaemia, which refers to higher blood flow to the activated muscles. This may last 30 to 120 minutes post-exercise, depending on the intensity.
The AIS also suggests that creatine supplements are best absorbed with a meal that consists of carbs and protein due to the possible effects of insulin on creatine absorption.
Limited research has compared the effectiveness of taking creatine pre- or post-workout. Some studies and experts like the AIS suggest that taking it post-workout may be slightly more beneficial, but the research is mixed.
A 2013 study examined the effects of taking 5 g of creatine before or after exercise in adult men. During the 4-week study, participants weight trained 5 days per week and took creatine either before or after exercise.
At the end of the study, the group that took creatine after exercise saw greater increases in lean mass and strength.
Taking creatine with a meal within 60 minutes of exercise may be beneficial because your blood flow is higher, so the creatine can be better absorbed into the activated muscles.
That said, not all research supports the effectiveness of post-exercise creatine supplementation. For instance, a 2014 study and a 2015 study reported no significant differences between taking it before or after exercise.
The authors of the 2021 review also note that, when considering creatine absorption time and exercise blood flow, taking creatine 1 to 2 hours before exercising may have the same effects as post-workout.
This is because a 5-g dose will have been fully absorbed into the bloodstream by the time you begin your workout. Exercising will then increase your blood flow, which will help fuel your cells with creatine.
Overall, based on the limited research available, it’s not clear whether there are any reliable differences between taking creatine before or after exercise.
The best time to take creatine is around your workouts
Although research on whether it’s best to supplement creatine pre- or post-workout is mixed, supplementing either soon before or after exercise is better than supplementing long before or after.
An older study provided a dietary supplement containing creatine, carbs, and protein to adults who weight trained. Participants were divided into two groups. One group took the supplement soon before and after exercise, while the other group took the supplement in the morning and evening, so not close to exercise.
After 10 weeks, the group that took the supplement close to exercise gained more muscle and strength than the group that took the supplement in the morning and evening.
As such, it may be better to take creatine close to exercise, rather than at some other time of the day.
Supplement timing on rest days is likely much less important than on exercise days. The goal of supplementing on rest days is to keep the creatine content of your muscles elevated.
When starting to supplement with creatine, a “loading phase” is typically recommended. This involves taking 20 to 25 g of creatine daily (divided into 5-g doses) for 5 to 7 days to quickly increase the creatine content of your muscles.
After that, a lower maintenance dose of 3 to 5 g daily is recommended.
If you’re taking a maintenance dose, the purpose of supplementing on rest days is simply to maintain the high levels of creatine in your muscles. Overall, it probably doesn’t make a big difference when you take this dose.
However, it may be beneficial to take the supplement with a meal, as recommended by the AIS.
Researchers have tried adding other ingredients, including protein, carbs, amino acids, cinnamon, and various plant-based compounds, to help increase the effectiveness of creatine.
The AIS recommends consuming creatine with a meal that contains a 50-g protein source and a 50-g portion of carbs to increase absorption.
This may be due to the effects of insulin from the carbs, and protein consumption is also
The AIS recommends mixing creatine with water in a glass and drinking it along with any of the following meals:
- 1 egg, 1 toast, and a breakfast smoothie that contains 30 g of protein
- 1 chicken salad wrap (250 g) with a medium apple
- tofu and vegetable stir-fry with rice
- breakfast cereal, yoghurt, and milk
- tuna and lettuce sandwich with a banana smoothie
- steak, salad, and roasted sweet potato
Creatine is a safe and effective supplement, but the best time to take it is debated.
On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after.
On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
If you’re thinking of taking creatine or aren’t sure when to take it, speak with a healthcare professional or registered dietitian. They can help develop the best supplementation plan and schedule for you.
