what’s the best time to take creatine: before or after workout?

There’s no question that creatine monohydrate can be great for your body — the science is there! There is debate, however, over the best way to go about creatine supplementation. While some argue that taking a creatine supplement in the morning is better, others believe it should be taken after a workout. So what’s really the best time to take creatine: before or after a workout?

understanding creatine

Before jumping into how to work creatine into your daily routine, let’s talk a little bit about what creatine is and what it does for your body. Essentially, creatine is a natural source of energy that helps keep your heart, brain, and musculoskeletal system functioning.

Your pancreas, liver, and kidneys produce creatine on their own, but about half of the creatine in your body comes from your diet and is present in kinds of milk, seafood, and red meats.

Creatine is also an osmolyte! This means that when more of it is present, there will be more moisture present. Since our muscles are largely comprised of water, creatine’s presence is really helpful in keeping our bodies hydrated, happy, and working smoothly.

It also helps boost phosphocreatine stores in muscle cells. More simply put, it acts as a fast energy buffer for your muscles’ cells, so that they can regenerate and function better overall.

To learn a little more about the basics of creatine, check out our creatine gummies guide — yes, creatine comes in gummy form, too!

benefits of creatine supplementation

As we mentioned above, adding creatine to your daily routine will help improve your muscle hydration, which aids in recovery and muscle growth. But you’ll reap other benefits too! Here are a few things you can look forward to when you start consuming more creatine.

increased muscle strength and endurance

Creatine supplementation can help increase muscle mass, strength, power, and endurance. This makes it an ideal choice for athletes and individuals who engage in high-intensity exercise and resistance training.

Since it helps keep your muscles hydrated, it can also help enhance overall athletic performance by minimizing recovery time, and even the amount of time you experience aches or soreness.

enhanced athletic and exercise performance

When you consume creatine monohydrate, you help replenish your muscle creatine stores, which can help speed up recovery and growth. That means you’ll have an easier time increasing your muscle strength, power, and endurance over time.

pre-workout vs. post-workout creatine supplementation

Studies have shown that taking creatine before or after a workout can be beneficial, but the optimal timing is still debated. The best time to take creatine is up to you, depending on the benefits you prefer most.

advantages of pre-workout supplementation

Taking creatine before you work out can help provide your muscles with more readily available energy, more quickly, which can help enhance your overall performance.

Using creatine as a pre-workout supplement can also increase your perceived energy and help reduce any subjective fatigue you may experience after working out. That means you’ll feel more ready to tackle your workouts and will feel less tired when you’re done!

advantages of creatine post-workout supplementation

Taking creatine after a workout can help replenish creatine stores in muscles, promoting faster recovery and more effective growth. Post-workout creatine supplementation can also contribute to improved body composition and strength.

Some research suggests that post-workout creatine supplementation may be superior for increasing lean body mass. If you’re a combat athlete, into weightlifting or body-building, or participate in track and field, a post-workout routine may be more right for you.

key findings on creatine timing

When it comes to creatine, consistency is key. It really doesn’t matter as much whether you add creatine to your pre-workout supplements or your post-workout routine — either way, taking it routinely will help your body build up its creatine stores.

If you’re someone who has trouble remembering to take vitamins, the best time to take creatine is whenever you’ll remember to take it. That can even be at the gym or during a workout, if that’s what’s easiest for you!

Some studies suggest that taking your creatine during your workout can provide muscles with readily available energy, so the best time is really whenever is best for your lifestyle.

potential benefits and drawbacks of intra-workout creatine supplementation

If you think intra-workout creatine supplementation may be right for you, here are some things to keep in mind…

Benefits: increased energy and endurance during exercise. That means feeling better and being able to work out for longer periods of time.

Drawbacks: potential stomach discomfort or diarrhea. If your workouts happen close to the bathroom, this may be less of an issue for you than for someone who does pilates at the park or enjoys cross-country running.

incorporating creatine into your workout routine

For optimal results, it’s recommended that you take 3-5 grams of creatine daily. You can divide this out into two or three doses throughout the day or take it all at once.

Whether you split up your dose or not, we also recommend that you take your creatine with a meal or a snack to help enhance its effects. Something that contains carbs and proteins is best, like a breakfast sandwich or a protein bar.

common mistakes to avoid when taking creatine

The most common mistake creatine consumers make is taking too much creatine at once. Too much creatine can cause stomach discomfort or diarrhea; the best way to avoid this is by starting with a smaller serving size (no more than 5g) so that you can gauge your tolerance. Once you know what works best for your body, you can try increasing your serving size, if needed.

It’s also really important that you stay hydrated when taking creatine. It can cause muscle cramps and dehydration, especially if you consume it without drinking enough water.

unsure if creatine is for you?

If you’re someone who struggles with kidney issues, or are unsure about if creatine is right for you, we recommend asking your doctor. They’ll be able to help you determine what’s best for your overall wellbeing based on your body composition, chemistry, and personal needs.

tips for combining creatine with other supplements for optimal results

As we mentioned above, you can boost creatine’s benefits by taking it with food. But if you ever find yourself short on time or if you have specific dietary needs, you can also combine it with other supplements for similar effects.

Protein and carbohydrates will always be great choices here, as they’ll help enhance creatine’s ability to support smoother muscle growth and recovery. You can also consider adding other supplements throughout the day, like amino acids, to further assist with this. While amino acids shouldn’t be taken at the same time as creatine, the two complement each other when taken spread out.

If you do decide to add other supplements to your creatine routine, we recommend always following recommend dosing, and always suggest speaking to your doctor or another licensed healthcare professional before doing a total rehaul on your routine.

are there vegan-friendly options?

Those who abide by a vegetarian, vegan, or dairy-free diet probably consume a lot less creatine than people who eat meats and dairy products. Fortunately, there are a lot of dairy-free creatine supplements on the market!

If you have dietary restrictions, it might be worth your time to look into a creatine supplement that would work for you.

conclusion

There really is no “best” time to take creatine — you can take it before, during, or after your workout, and still find positive results. As long as you consume it consistently, the rest is up to you and your preferences.

Looking for more ways to better your routines? Visit our Instagram to learn how we like to turn up and add excitement to our days!