Best Time to Take Creatine | Optimal Supplementation
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Best Time to Take Creatine | Optimal Supplementation

As one of the most popular supplements ever, creatine is used amongst many athletes, but what is the best time to take creatine?
Best Time to Take Creatine | Optimal Supplementation
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Optimal Supplementation

As one of the most popular supplements ever to be created, creatine is used amongst many athletes, but what is the best time to take creatine? Many lifters, bodybuilders, and even professional athletes take creatine, but what’s the optimal time to take it?

In today’s article, we’ll be discussing the best time to take creatine and how the effects of creatine can change depending on when you take it. Unbeknownst to many consumers, how you take this supplement can alter many things when trying to achieve your goals.

Supplementing with Creatine

For athletes and bodybuilders, creatine is up there, with whey protein as one of the most commonly used supplements. The benefits enhance their athletic performances by increasing both muscle mass and strength. (1✓)

Best Time to Take Creatine | Optimal Supplementation

We produce the substance naturally in our bodies, in the liver and kidneys, but the amount we produce isn’t all that much. For this reason, people take creatine to improve their performances in their respective fields. (2✓)

For many people, there are three options when taking creatine monohydrate; before a workoutafter a workout, or on their day-offs. Some people go ahead and utilize all three of these time frames, but let’s discuss all three of them individually.

Creatine Timing

When someone takes their creatine really depends on their lifestyle; some people can only take it during certain times throughout their day. Regardless, let’s discuss the three options of when to take creatine.

Before a Workout

Creatine monohydrate’s main benefit is its ability to increase the output of energy of people under strenuous activities. Moments during a lift, a game, or practice where someone is put under demanding stress for their muscles are where creatinine is going to shine the brightest. (3✓)

Best Time to Take Creatine | Optimal Supplementation

When you take creatine before a heavy lift or demanding exercise, you’ll reap the benefits of the increase in energy you’ll feel. This claim is also backed up by evidence from researchers who have looked into the best timing for creatine.

A four-week study observed participants who trained five days a week; they administered them with either creatine before or after a workout. After it was all said and done, the group who took the supplement before the workout increased in muscle mass and lost more body fat. (4✓)

After a Workout

Before you click off this article and declare that creatine is better taken before a workout, in reality, the evidence isn’t all that conclusive. Overall, the research available is limited, which means nothing is decisive or clear with creatine timing.

Best Time to Take Creatine | Optimal Supplementation

Not to mention, research had shown that comparing people who take creatine before and after a workout showed very little differences. Two groups having done resistance training with creatine supplementation showed improvements in strength in lean tissue mass regardless of when it was taken. (5✓)

Rest Days

The option of taking creatine on your days off is also a possibility but not as important as taking it on days that you exercise. The goal here is to keep the creatine level in your muscles elevated even on your days off.

A good maintenance dose of creatine is between 3-5 grams, which is typically the amount in one scoop of creatine. This daily amount of creatine will keep your levels of creatine content in your muscles.

Creatine’s Underneath Surface

Creatine monohydrate, or just creatine, is a substance found in human muscle cells. When our bodies are exposed to physical strain, such as lifting heavy weights at the gym or exercising for long periods of time, creatine gives energy. (6✓)

Creatine may be consumed in two forms: as a whole meal or as a supplement. It’s most commonly found in red meat and shellfish when it comes to whole meals.

The most common use of creatine is to improve sports performance. Athletes and bodybuilders use higher doses of creatine monohydrate to help them perform better in their sports. (7✓)

Creatine: What Is It and How Does It Work?

The body must first be changed before it can use the energy provided by creatine, but how does this happen? To begin, creatine is stored in your muscles as phosphocreatine or creatine phosphate. (8✓)

Best Time to Take Creatine | Optimal Supplementation

Phosphocreatine jumps into high gear and starts converting to ATP, or adenosine triphosphate when your body is put through high-intensity activities. ATP is the energy currency of our bodies. It’s our most potent substance. (9✓)

You’ll be able to do one of two things with more energy throughout your workouts, if not both: increase the volume of your workouts or increase the weight of your workouts.

As a consequence, people gain muscle in an indirect way by being able to raise the intensity of their activities. (10✓)

Creatine’s Influence

Creatine is the most researched product on the market, having undergone rigorous testing and experiments. We’ll examine the evidence on creatine to see if it’s useful or ineffective. We’ll examine the evidence on creatine to see if it’s useful or ineffective.

4 Weeks of Complex Training Creatine supplementation

Thirty explosive athletes were investigated to see if taking creatine helped them perform better. The individuals were split into two groups: one that got creatine and another that received a placebo. (11✓)

After six days of 20 grams per day treatment, the patients performed two maximum repetition activities: half-squats and plyometrics. Following the training, the creatine group’s one-rep maxes were significantly higher than the placebo group’s.

According to the findings, creatine supplementation combined with intense, complex exercise enhanced overall strength while reducing muscle damage.

Creatine Aids in the Prevention of Dehydration and Muscle Cramps.

Despite the fact that over 200 studies on creatine have been published, the misconception that it causes dehydration remains in the industry. Because of creatine’s water retention properties, some people believe it might induce dehydration or cramping while exercising in hot conditions. (12✓)

Scholars, on the other hand, have been debunking this myth for quite some time. Creatine increases performance in hot/humid environments by reducing exercise heart rate and sweat, according to recent study.

Men in their Forties and Fifties Become Stronger

Creatine and protein supplements have shown to be beneficial to young athletes and lifters, but is the same true for elderly people? It goes without saying that the traits of youth, let alone our physical features, do not carry over into maturity.

Best Time to Take Creatine | Optimal Supplementation

For 14 weeks, researchers studied the strength changes in 48-72-year-old guys to determine if creatine may help them build strength. They were given a resistance workout routine to follow in addition to creatine supplementation.

The two groups exercised three times a week for 14 weeks with the objective of progressively increasing the weight on the bar. One group was in charge of the other experiment.

The experimental group, which included males who took creatine, had higher one-rep maxes than the control group after 14 weeks. (13✓)


The negative effects of creatine monohydrate will be discussed towards the conclusion of this article. Given the amount of controversy surrounding supplements, it’s critical to examine the potential negative consequences of creatine as a supplement.

As a result, creatine’s negative effects are minimal. The amount of research that has gone into creatine monohydrate has shown that the multi-million dollar supplement has no negative side effects test after test.

Creatine was found to be highly safe in a study that looked at whether it was safe or not. A supplement was provided to eighteen males who were undertaking weight training. Take 3 grams of creatine for 7 days. (14✓)

After 30 days, the sole negative impact was a weight gain, which might have been attributed to increased muscle mass or water fluctuation. All 41 biochemical indicators, as well as blood and urine tests, were normal. Despite the weight increase demonstrated in the study, creatine is completely healthy for you and has no harmful effects on your organs.


In conclusion, the best time to take creatine, according to research, truly does not matter as long as it’s either before or after your workout. Your rest days should consist of low doses of creatine, between 3-5 grams, to maintain adequate levels of creatine in the muscles for the next workout.