Creatine is a well-researched supplement often used by athletes and workout enthusiasts to boost muscle gain, improve muscle performance and power, and support recovery. It’s generally safe and often effective, making it a very popular supplement.
With some supplements, it doesn’t really matter what time of day you take them. With others, the timing matters a lot. What about creatine? Will you see better results if you take it before or after your workout?
Supplementing With Creatine
Most studies focus on creatine monohydrate, and that’s also the type of creatine that you’ll find in most supplements. Our bodies naturally produce about 1 gram of creatine a day in the liver, kidneys, and pancreas. People who eat animal products get another 1 to 2 grams from their diets.
If you workout, the creatine naturally in our bodies and diets isn’t enough to boost athletic performance on its own. Taking a creatine supplement can help.
Creatine is generally considered very safe, but there are some potential side effects and people with diabetes, kidney disease, liver disease, or bipolar disorder should talk with a medical professional before taking creatine. Creatine also hasn’t been studied very much for pregnant or breastfeeding women and adolescents, so some organizations suggest people in those groups should avoid creatine.
Studies on Pre- or Post-Workout Timing
There are several studies on creatine timing in relation to workouts, but the results of those studies are inconclusive. Some studies show a slight advantage to taking creatine post-workout (within 1 hour of working out). Other studies show no significant difference between the two timings.
It can take 1 to 2 hours for creatine to fully absorb into yourhttps://www.healthline.com/nutrition/best-time-for-creatine#factors-to-consider bloodstream after you take a supplement. One review study noted that based on the evidence so far, timing creatine supplements “according to when training is performed, is not currently supported by solid evidence and should not be considered a real concern for now” (Ribeiro et al., 2021). The bottom line is, as long as you’re taking creatine within a couple of hours of your workout, you can take it whenever you want, including during your workout.
Is Creatine Right For You?
Studies show that creatine is effective at improving muscle performance for exercises that involve short bursts of intense activity followed by periods of rest. There aren’t benefits associated with creatine for endurance activities like cycling or swimming. Creatine is best paired with high-intensity and resistance exercises, such as weightlifting and sprinting.
If you’re doing resistance training and/or high-intensity workouts, creatine can help enhance muscle performance for many people. A nutrition coach can help you find a creatine supplement that’s right for your goals. Make sure that you take it consistently, but don’t stress about whether you should take it pre- or post-workout.