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Creatine Pre Or Post Workout? When to

Take Creatine Supplements

Creatine is found in a lot of pre-workout supplements, but is

that the best time to take it? Learn how timing and dosage can
affect your results in the gym.

Creatine supplements are like the Kardashians. They aren’t going away any time soon.
But unlike the Kardashians, creatine works.

As one of the most clinically studied supplements on the market, its effectiveness is
unmatched. With more discoveries about this wonder supplement surfacing, it’s no
surprise gym-goers have more questions than answers.

The most common questions relate to supplement timing. Is it better to take a dose
before or after training? Let's tackle this question and others to make sure you make the
most of your creatine intake.

What Can Creatine do for You?

Creatine is an integral piece to the energy production, expenditure, and recovery
process. Since the body primarily uses ATP (adenosine triphosphate) during resistance
training sessions, it breaks this compound down to ADP (adenosine diphosphate). It’s
creatine’s job to replenish ADP back to ATP to support repeated work.

Since the body can only do so much with what it has naturally, supplementing with
creatine monohydrate makes sense. You will be able to replenish ATP stores quicker
with a ready supply.

Additionally, creatine “superhydrates” muscle cells, allowing it to easily and efficiently

carry out vital processes involving cell organelles, protein synthesis, and other important
jobs at the microscopic level.

The result? Hydrated and restored muscle cells enabling you to work longer, harder, and
more often. In turn, you get stronger and bigger faster.

Creatine Pre- or Post-Workout?

So, when should you take a dose of creatine? The short answer is both pre and post
workout. Before training it would be wise to load your muscle cells with this super
supplement to reap the advantages early on.

But let’s not forget about the critical post-workout recovery opportunity. While the old
concept of the vital “window” has been shot down, you can’t argue the importance of
timing. It still matters when it comes to gaining the most muscle possible while staying
lean.

After training, your muscles have undergone a brutal session of being torn down, ripped
up, and beaten blindly. Now is the time to shove some good stuff into them to help kick-
start your recovery process. You'll want to load in another dose of creatine so it can have
first dibs on those starving muscle cells.

Why after? The work has already been done, you say? Taking creatine after training is
preparing you for your next training session. There is an old saying that after training you
should eat for your next workout, not the one you just completed. If you follow through,
you will be more than ready for your next session.

How Much Creatine and When?

So, you know you need it. You know when to take it. Now the question is: How much?
Total bodyweight, lean muscle composition, and other factors play a role in dosages, but
start with 3 to 5 grams both pre- and post-workout.

Important point of note: Don’t be one of those guys in the gym locker room downing dry
creatine powder one minute before going out to the gym floor and lifting. That’s dumb
and here’s why. It takes your body time to initially digest any food source, process it, and
then distribute it to where it needs to go (even on an empty stomach).

Be sure to give any small pre-workout meal and/or supplement at least 30 minutes to
properly digest to reap the full benefits.
Should you "load"?
Loading creatine was a practice that was highly recommended when it first came to
market. The theory was that you could saturate your muscles with creatine to create a
primed effect. The thought was that this would kick-start initial gains in strength and size.

But research has proved that this practice isn’t necessary. Several studies have
concluded that through short and long-term supplementation, both maintenance and
loading protocols had similar end results. In short, you can simply start with a
maintenance dose if loading isn’t your thing.

Dosing on Off Days

Here’s another common question when it comes to creatine. What do you do leading up
to or after rest days? On off or low intensity days (maybe you perform cardio on off
days), take only one maintenance dose of creatine. A morning dose would be best when
your body is primed for nutrient absorption.

What Type of Creatine is Best?

Monohydrate, creatine ethyl-ester, liquid, powder, dicreatine malate, micronized, kre-
alkalyn, and effervescent. There are many forms of creatine on the market with each
promising to be better than the one before it.

Time and time again research has proven that good ole fashioned creatine monohydrate
(in powdered form) is still the most effective way to get the benefits. Creatine
monohydrate is also the cheapest around so your wallet will thank you too.

Key Takeaways
Supplementing with possibly the world’s most popular legal performance substance is a
no-brainer! If your goals include a bigger, stronger physique, choose wisely. Take a
simple creatine monohydrate at the right times of day and, as with any supplement
protocol, be patient. Building muscle the natural way takes time and serious work in and
out of the gym.
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About The Author

 Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

16 Comments + Post Comment

Posted Sat, 04/20/2019 - 19:41 LIKE 1

Kenly
Would taking creatine before walking up on stage be a intelligent idea to fill the muscles up
with water?

REPLY
REPLY

Posted Sun, 02/11/2018 - 00:41 LIKE 1

naga bala krishna
Which is the correct time to take creatine and protein powder. Pre or post workout

REPLY
REPLY

Posted Mon, 02/12/2018 - 08:57 LIKE 2

JoshEngland
Hi Naga,
Whenever you can get it down during the day. So long as you're taking it consistently
every day, you'll see the benefits associated from taking creatine.
Hope this helps!

REPLY
REPLY

Posted Tue, 08/29/2017 - 23:33 LIKE 2

Vicky
Dear Sir
I am a beginner.I am 37 years old.I want to ask can i take creatine mono as pre workout and
bcaa immediately after workout.
Thanks

REPLY
REPLY
 Posted Tue, 07/04/2017 - 10:58 LIKE 2
Bhanu Prasad
Can we take Creatine as an Intra workout, or should it be taken only on pre and post workout?

REPLY
REPLY

Posted Wed, 07/05/2017 - 10:09 LIKE 3

JoshEngland
Hi Bhanu,
"Q: IS IT BETTER TO TAKE CREATINE MONOHYDRATE PRE OR POST WORKOUT?
A: As mentioned above timing of creatine is not a critically important aspect to
supplementing with it. Consistent use over time is the most important aspect. The
studies that have examined timing of creatine seem to indicate that post-workout might
be just a tad be bitter than pre-workout."
Via: https://www.muscleandstrength.com/expert-guides/creatine-monohydrate
So long as you take it consistently, when you take it has a marginal effect at best.
Hope this helps!

REPLY
REPLY

Posted Mon, 01/23/2017 - 19:31 LIKE 5

Brandon
I've read that you should also be taking glutamine pre and post. But another article I read also
said that by taking them both at the same time I wouldn't be getting the full benefits of either.
T/F? Or should I be taking them at different times. Just looking to get the most out of my
supplements for my body and workouts.

REPLY
REPLY

Posted Sun, 01/22/2017 - 13:19 LIKE 4

Mike
Does the creatine need to be taken on its own or can it be mixed with pre workout or whey
protein?

REPLY
REPLY

Posted Mon, 01/23/2017 - 14:07 LIKE 4

JoshEngland
Hey Mike,
It can be taken with your preworkout or whey.
Hope this helps!
 REPLY
REPLY

Posted Fri, 11/27/2015 - 11:01 LIKE 15

Jake
That was the greatest opening line I've ever read

REPLY
REPLY

Posted Mon, 11/30/2015 - 11:51 LIKE 15

BradBorland
Hi Jake. Ha! Thanks so much!

REPLY
REPLY

Posted Tue, 11/17/2015 - 21:42 LIKE 15

Colleen
Is taking a capsule of creatine monohydrate 3-5g still as effective as the powder?

REPLY
REPLY

Posted Thu, 11/19/2015 - 10:17 LIKE 13

BradBorland
Yes, as long as they are the same amounts.

REPLY
REPLY

Posted Mon, 11/02/2015 - 04:43 LIKE 17

Usman
But if I take say 5 grams pre and 5 grams post workout that will be more than the daily
recommended intake of creatine cause I read an article on creatine saying taking more than 5
gms wont be effective and surplus taken goes wasted is it true ?

REPLY
REPLY

Posted Tue, 11/03/2015 - 13:13 LIKE 12

BradBorland
Usman. If you feel 5 grams is too much simply reduce it down to 3 grams pre and post.

REPLY
REPLY
 Posted Sat, 11/21/2015 - 10:48 LIKE 13
Usman
Thanx Brad

REPLY
REPLY

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