When is the Best Time to Take Creatine for Optimal Results? A Science-Backed Explanation

Ever wondered when you should take creatine for the best results? This is perhaps one of the most common questions that people ask. 

The timing of creatine supplementation can be very paradoxical. Should you take it before or after a workout, or at another time altogether? There are so many opinions out there that it's easy to feel overwhelmed.

Let’s simplify things for you. It's actually not as important to time your creatine intake perfectly. All that matters is that you take it daily to achieve muscle saturation. Once your muscles are saturated with creatine, timing seems to matter far less than taking it consistently.

All you want is for your muscle creatine stores to be full, which will happen regardless of whether you take it pre-workout, post-workout, or even on rest days.

But there's still more to it than meets the eye. In this article, we'll give you the lowdown on taking creatine supplements, including evidence for pre and post-workout ingestion, and the best way to take it for max benefits.

Grasping the Underlying Science Behind Creatine Supplementation: Why Consistency is King

Understanding the importance of consistency in creatine supplementation requires knowledge of the science behind the substance. Among the hundreds of different ergogenic aids available, creatine ranks as one of the most researched and effective supplements.

What is Creatine? (The Energy Source)

Creatine is a natural compound that occurs in minute quantities in meat and fish, but it's mostly present inside the human body, mainly in the skeletal muscles. The body's creatine exists in the form of phosphocreatine or PCr.

Phosphocreatine is a vital component in energy production, specifically in what’s called the ATP-PCr pathway. According to a study in the Journal of the International Society of Sports Nutrition, ATP-PCr is the body's fastest energy system, responsible for generating the chemical energy needed for muscle contraction.

Its primary role is to rapidly resynthesize adenosine triphosphate (ATP), the direct source of energy for all cellular activity. During physical activity, your body relies on the stores of ATP within your muscles. However, maximal effort depletes these stores within approximately 10 seconds.

That's where creatine comes in. Once the ATP stores begin to dwindle, phosphocreatine transfers its phosphate group to recreate ATP, allowing you to continue functioning for longer periods of time before fatigue sets in.

This is why strategic creatine supplementation is so effective. It delays the onset of fatigue and allows you to extend the number of times you can perform high-intensity exercises in succession.

The Goal: Muscle Saturation

One of the most important factors in maximising creatine's effectiveness is muscle saturation. Unlike some supplements that act fast and deliver quick results, creatine works cumulatively. In other words, the more creatine you have stored in your muscles, the better your performance will be over time.

Muscle saturation of creatine does take some time. If you're taking a maintenance dose of 3-5g a day, then it would generally take about 3-4 weeks for your muscle mass to become saturated.

However, if you choose to have a "loading phase" (20g a day for 5-7 days), you can achieve full saturation much faster – usually within a week. Regardless of your approach, once your muscles are saturated with creatine, the timing of your intake becomes less important for overall performance.

We'll look at the loading and maintenance phase in more detail below.

Key Takeaway: The Real Focus is Consistency

The most important thing about creatine supplementation is not when you take it, but how consistent you are with taking it. Taking creatine daily is the best approach. 

Once your muscles are saturated, you start to realise creatine’s full effects, including increased strength, greater muscle mass, improved endurance, and faster recovery.

Note: Benefits Also Depend on the Quality of Your Creatine Powder

To get the best results, it's worth considering the type of creatine you're using. The most widely used form of creatine is creatine monohydrate.

According to the United Kingdom Nutrition and Health Claims Committee, dietary supplements containing creatine monohydrate are effective, safe, and well-tolerated by most individuals.

At Nutrition Geeks, we provide high-quality Pure Creatine Monohydrate Powder. Our creatine powder is micronised for better solubility and absorption, making it an excellent choice for maximising the benefits of creatine supplementation.

Shop our Pure Creatine Monohydrate powder today.

When to Take Creatine: The Pre-Workout vs. Post-Workout Showdown

Now that we understand the science behind creatine and why consistency is important, let's tackle one of the most frequently debated topics among fitness enthusiasts: When is the best time to take creatine? Pre-workout or post-workout?

There are plenty of theories on both sides. While the evidence isn't conclusive enough to declare an absolute winner, we'll break down the arguments for each timing strategy, along with the research supporting them.

The Case for Post-Workout Creatine

Many people swear by taking creatine post-workout, and there's good reason for doing so. Here's why:

• Increased Blood Flow (Hyperemia): Following intense exercise, blood flow to the muscles increases. This is known as hyperemia. The increased blood flow then allows creatine to be delivered more effectively to the muscle cells. Post-exercise, muscles are also more "receptive" to nutrients due to the exercise-induced microtrauma. That means this is a prime time for nutrient absorption.
  
• Nutrient Co-ingestion: Another important reason why post-workout supplementation with creatine is commonly recommended is due to the insulin spike that follows a post-exercise meal or shake. Insulin is a very strong anabolic hormone that assists in shuttling nutrients, including creatine, into the muscle cells to aid in their repair and growth. Consuming creatine with a post-workout shake that contains carbohydrates and protein may enhance its uptake.
  
• Supporting Research: A number of studies support this post-workout timing of creatine ingestion. In 2013, Antonio & Ciccone compared pre and post-workout effects of creatine intake. They reported that post-exercise creatine supplementation resulted in a very slight increase in body mass and strength than when taken at any other time of the day.
  

The Case for Pre-Workout Creatine

On the other hand, some experts say that taking creatine pre-workout has its own advantages. These include:

• Peak Plasma Concentration: According to Candow et al. (2022) in the study "Creatine O'clock," blood creatine levels peak at around 1-2 hours post-ingestion and remain elevated for approximately 4 hours. In this case, when you consume creatine before working out, the levels within your body will be at an optimum. This means you're certain to get an energy boost when taking on high-intensity workouts.
  
• Timing the Peak: This phrase refers to the idea of taking creatine supplements pre-workout to ensure that your plasma creatine concentrations coincide with your peak muscle blood flow during your workout. You get to maximise the ability of creatine to fuel ATP production during high-intensity interval training, improving overall performance.
  
• Mechanism - Na+-K+ Pump: Another hypothesis suggests that exercise activates the sodium-potassium (Na+-K+) pump in muscle cells, which plays a role in creatine transportation. According to a study in the journal Nutrients, activation of this pump during a workout helps to shuttle more creatine into muscle cells. This results in more muscle creatine stores.
  

Expert Consensus and The Final Verdict

So, what does the research say overall? As noted above, taking creatine supplements before or after your workout is beneficial in both instances. More so, the difference in performance outcomes between the two is not significant. Simply put, there's not much of a difference.

In fact, the narrative review "Timing of Creatine Supplementation Around Exercise: A Real Concern?" synthesises the results of different studies and notes that intake of creatine supplements based on pre or post-workout timing is not supported by significant evidence.

The timing may be slightly more relevant when considering nutrient absorption and peak plasma levels, but really, the most important factor is consistency: taking creatine every day.

Ensure you consume your creatine supplements at the time it's easiest for you to remember and make it a part of your regular regimen.

Now that we know that creatine monohydrate timing is of little consequence when it comes to its efficacy, let's focus on how to maximise its absorption.

Carbs and Protein: How to Maximise Creatine Absorption

Timing of creatine is one thing, but when it comes to maximising its uptake and usage by the body, there's another factor that can make a big difference: what you take it with.

According to Candow et al. (2022), one of the best ways to maximise benefits with creatine is by taking it with carbohydrates and a protein source. These researchers credit this to insulin, as follows:

The Insulin Effect

When you ingest simple carbohydrates, like glucose, fruit juice, or a meal loaded with carbs, your body releases insulin. Insulin helps balance blood sugar levels and is particularly helpful in promoting nutrient transport into muscle cells. This includes creatine. In essence, it's the "key" that opens up your muscles to better absorb creatine.

Here's How it Works:

Immediately after exercise, your muscles are depleted of glycogen and in need of replenishment. Carbohydrate intake causes an insulin spike that, among other things, helps drive the uptake of glucose and other nutrients, like creatine, into muscle tissue.

Protein supplementation also plays a role here. It supports muscle recovery and growth, and together with amino acids, further enhances the insulin response, boosting creatine uptake.

Practical Application on Workout Days

So, how do you use this to your advantage?

The best way to ensure that your body absorbs creatine well is by combining it with a pre or post-workout shake that includes both protein and carbohydrates. Here are a few easy strategies:

• Mix Creatine with Grape or Apple Juice: These juices have simple carbohydrates that will trigger an insulin response and allow your body to absorb the creatine much better.
  
• Add it to Post-Workout Protein Shake: A protein shake, particularly containing whey protein isolate, also helps in muscle recovery by providing the amino acids needed to increase the insulin response.
  

What About Taking Creatine on Rest Days and Non-Training Days?

While it's easy to focus on timing creatine around workouts, it's just as important to continue taking it on rest days to maintain muscle saturation. Creatine improves athletic performance. It ensures resilience in weight loss programs, resistance exercise, and muscle recovery, and supports cognitive function.

Consistency in supplementation, including on days you're not hitting the gym, ensures you keep your creatine stores topped up, so you're ready for your next workout.

Why Still Take It?

Even on rest days, your body continues to reap the advantages of the creatine stored in your muscles. If you don't take any creatine for a day, your body begins to excrete unused creatine, which can lower the levels of creatine in your muscles. The benefits you’ve achieved so far from your supplementation may be reduced.

What's more, creatine also supports cognitive function, supporting your mental clarity and focus. With a constant creatine intake, you're helping your muscles and brain, which may be especially helpful on rest days when your body is recovering.

Timing on Rest Days

When it comes to taking creatine on rest days, the time of day doesn't matter. There's no need to time your creatine intake to correspond with specific meals or around workouts. What matters most is that you take your maintenance dose for the day to keep your muscles saturated.

Best Practice:

Again, take your creatine dose with a meal containing carbohydrates and/or protein. Breakfast or lunch is an ideal time for this because they generally coincide with a balanced meal that will help with absorption.

Just make sure you're consistent! Take your creatine at the same time each day so that it becomes routine.

In other words, even when you’re not training, creatine should still be part of your daily supplementation regimen to keep the muscles saturated, supporting recovery and cognitive function.

Now, let's talk about creatine loading and maintenance. Just how fast do you want to see your results?

Dosing Protocols: Loading vs. Maintenance

Two main dosing approaches exist for creatine supplementation: the loading phase and the maintenance phase. Which of these methods is best depends on both your desired speed of results and comfort with possible side effects.

Each has its advantages depending on whether you want quick results or are cautious about side effects. Let's break them down to see which approach may be best for you.

Option 1: The Creatine Loading Phase (Fast Saturation)

The most common approach taken by people who want to see creatine benefits fast is the loading phase. Fast-loading creatine monohydrate is common among male and female athletes or gym-lovers who want quick results in their resistance training sessions.

During the loading phase, you take in a higher dose of creatine for a while just to saturate your muscles much faster. So, just how much creatine should you ingest?

• Dose: The daily dose is 20g divided into 4 servings of 5g each.
  
• Duration: 5-7 days.
  Pros:
  
  • Quicker Results: You'll achieve creatine saturation much faster with this approach, typically, within 5-7 days.
    
  • Immediate Benefits: If you want quick muscle strength and endurance, the loading phase is excellent because of its rapid muscle creatine loading.
• Cons:
  
  • Mild Side Effects: You may experience minor side effects such as bloating, stomach discomfort, or water retention in the loading phase as your body gets used to the higher amount of creatine you're ingesting.
    
• Higher Dosage: Some people might find taking 20g of creatine a day too much, especially if you aren't used to higher supplement dosages.
  

Note: Monitor your body and any symptoms you might experience during your loading phase. If you’re unsure, lower the dosage or stop using it.

Option 2: The Maintenance-Only Approach (Slow and Steady)

If you prefer a more gradual approach and don't want to be exposed to possible side effects of loading creatine quickly, then the maintenance-only method is best for you.

• Dose: 3-5g a day.
  
• Duration: It takes approximately 3-4 weeks to get to full creatine saturation.
  
• Pros:
  
  • No Risk of Side Effects: The low daily dose reduces the risk of bloating or stomach issues, which makes it even more comfortable for long-term use.
    
  • Sustainable: This approach is one that you can live with for extended periods of time without having to alter your current routine drastically.
    
• Cons:
  
  • Slower Results: It takes some time to saturate your muscles with creatine, so the results may not be immediate in terms of performance.

Long-Term Maintenance of Creatine Monohydrate Intake

No matter how long you load, once you're saturated, 3-5g per day is an adequate maintenance dose to keep your creatine stores full.

Research indicates that continuous, long-term creatine use is safe and effective in most individuals. Kreider et al.'s (2017) review found that short-term and long-term supplementation, up to 30g a day for 5 years, is safe and well-tolerated in healthy individuals. They noted that it doesn't cause adverse kidney or liver issues.

If you're on a weight loss program, customise your creatine intake with your nutritionist for better physical performance. Set sustainable weight loss plans and supplement with creatine, focusing on long-term maintenance.

One common myth that exists is creatine cycling. This means you take it for several months and then go off. This is incorrect, unless otherwise prescribed by a medical professional. Supplementation with creatine, whether you’re using it constantly or cycling, produces the same results with an optimal dose.

Standard Optimal Dose:

• 3-5g a Day: A consistent lower-maintenance dose is perfect for keeping your muscles saturated for continuous benefits.
  

Do's and Don'ts When Taking Creatine Monohydrate

• Do Stay Hydrated: Creatine pulls water into your muscles, so you may need more than usual. Make sure to drink enough fluids throughout your day to support overall hydration.
  
• Don't Overdo Creatine: The recommended dosage is 3-5g a day for maintenance. The body can only absorb so much creatine, and taking too much will cause you discomfort.
  
• Do Take it Consistently: Take your creatine every day, on both training and rest days, to keep your muscles saturated and to maximise the benefits.
  
• Cycling not Required: Unless otherwise indicated by your doctor, there's no requirement to cycle creatine or to take breaks from it. Continuous supplementation is safe and effective for the majority of healthy individuals.
  

Frequently Asked Questions

Should I Take Creatine Before or After a Workout?

While both pre and post-workout creatine supplementation offer benefits, consistency is the most important factor. Take creatine within a 60 to 90-minute window of your workout, either before or after, whichever works for your schedule.

Why Did I Gain 10 Pounds After Taking Creatine?

Creatine makes your muscles retain more water, resulting in an increase in fat-free mass. This is temporary and shouldn't be mistaken for fat gains. Weight gain is generally due to water retention in the muscles, which is considered normal and an expected response to creatine supplementation.

When Should I Take My Creatine for Best Results?

Creatine supplement timing is not as important as most people make it. Take creatine at any time that fits your routine. If you're into resistance training, for instance, take it daily pre or post-workout. Mix it with a protein shake or juice for better absorption.

Is Creatine Okay to Take Every Day?

Yes, creatine is safe to take daily at the recommended dosage of 3-5g per day. This will ensure your muscles are saturated and you'll continue to see strength, muscle mass, and recovery benefits.

What Shouldn't I Mix With Creatine?

While creatine is best taken with carbohydrates and protein for maximum absorption, it's best to avoid mixing it with alcohol or excessive amounts of caffeine, as these can interfere with its effectiveness. Be careful with mixing creatine with other stimulants or high-dosage fat burners, too.

Conclusion: The Simple Takeaway

When it comes to creatine supplementation, the most important thing to remember is consistency. You can take it before or after your workout and on rest days. The key to seeing benefits is making creatine a daily habit. Your goal should be to saturate your muscles with creatine over time, and you can achieve this through regular use.

Proximity to your workout does matter, too. Take it within a 60-90 minute window pre or post-exercise. Ensure you take it with carbs and some protein. This co-ingestion enhances creatine absorption.

Lastly, choose a high-quality creatine supplement that will support your muscle growth and performance. Our geeky formula of Pure Creatine Monohydrate Powder is an excellent option. It has superior purity and is highly soluble. Don't get lost in the timing details. Focus on your daily dosage of a high-quality, pure supplement.

References

• Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., ... & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13.
  
• Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.
  
• Candow, D. G., Forbes, S. C., Roberts, M. D., Roy, B. D., Antonio, J., Smith-Ryan, A. E., ... & Roschel, H. (2022). Creatine o'clock: does timing of ingestion really influence muscle mass and performance?. Frontiers in sports and active living, 4, 893714.
  
• Kreider, R.B.; Kalman, D.S.; Antonio, J.; Ziegenfuss, T.N.; Wildman, R.; Collins, R.; Candow, D.G.; Kleiner, S.M.; Almada, A.L.; Lopez, H.L. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J. Int. Soc. Sports Nutr. 2017, 14, 18.
  
• Ribeiro, F., Longobardi, I., Perim, P., Duarte, B., Ferreira, P., Gualano, B., ... & Saunders, B. (2021). Timing of creatine supplementation around exercise: a real concern?. Nutrients, 13(8), 2844.
  
• UKNHCC (United Kingdom Nutrition and Health Claims Committee). (2024). Scientific Opinion for the substantiation of a health claim on creatine supplementation and improved cognitive function pursuant to Article 13(5) of retained Regulation (EC) No 1924/2006, as amended by the Nutrition (Amendment).