Creatine is one of the most studied and proven supplements for boosting strength and muscle building. But there is always a debate of when to take creatine, whether it be before or after a workout, or during specific times of the day. The question of the best time to take creatine continues to be a topic of debate in gyms and online forums and remains one of the most studied and proven supplements for enhancing strength and muscle building, before or after workouts, or at certain points of the day. This guide will clear up this debate using latest research to examine the best time to take creatine for muscle building in more detail.
How Creatine Actually Works in the Body
Caffeine or pre-workout supplements provide an immediate noticeable effect on the body, while creatine works overtime to begin filling your muscle cells to help them produce more rapid energy during high-intensity activities. It's a totally different process than, say, caffeine, which is why the optimal timing of a creatine supplement is much less important than most people think — if you're taking creatine, it's about actually saturating yourself with it on a daily basis, not getting your dose at a specific time around your workout.
Creatine Before or After Work Out: What Does Research Say?
The idea of taking creatine before or after exercise has been directly studied. A well-cited study looked at the timing of creatine consumption, with a very minor benefit of the post-workout as far as muscle building and strength went, but not necessarily enough to alter the recommendations of most people for creatine supplementation.
Daily consistency is more important than the actual timing of taking a creatine before or after exercise. As creatine appears to work on a cumulative basis by increasing the muscle levels over days and weeks, the "best" day that you miss will not significantly affect your ultimate outcome, provided that you take it daily.
Best Time to Take Creatine for Muscle Gain
For those looking for the best time to take creatine for muscle growth, there's some evidence that suggests it's a slight advantage to consume creatine after training, along with a post-workout meal or protein shake. The rationale behind this is that the body's ability to absorb nutrients after exercise is typically greater, which means that absorption of creatine may be slightly improved with other post-workout foods, such as protein and carbs.
With that being said, consistency is more important than any specific time to take creatine for muscle building. If you're taking creatine on a daily basis, no matter when, you will almost always get better results than if you think creatine needs to be taken at a specific time and take it on and off.
Best Time to Drink Creatine Monohydrate for Absorption
Unless you are referring to creatine monohydrate in particular, there are a few points to keep in mind when trying to determine the optimal time to take creatine, although it is only a minor factor when compared to sticking with a consistent daily routine:
1) With a meal containing carbohydrates and protein:
There is some evidence this could slightly improve creatine uptake into muscle cells, probably because of the insulin effects of carbohydrates.
2) Mixed with a warm liquid:
Creatine monohydrate can be more soluble in warm water or with a warm post-workout beverage, so it's possible to prevent the gritty feel that some individuals experience.
3) Consistently at the same time each day:
This is not required for effectiveness, but it's simply to help establish a habit, making it easier to remember to take your dose daily.
From that perspective, the timing of creatine monohydrate consumption is not as critical as it is to form a habit of taking it and feel good, and that's probably the most sensible strategy for most.
What Is the Best Time to Take Creatine on Rest Days?
Once they realize that it is important to be consistent every day, people often ask me what is the best time to take creatine when they aren't training at all? The answer is easy: It is any time that is convenient and easy to remember, as there is no training to schedule it around on rest days.
For people who want to take their creatine supplement without having to remember to take it at a specific time, many feel that it is best to just get it with breakfast or any meal taken during the day on rest days. This strategy of when to take creatine on non-training days emphasizes the main point to take creatine on a day-by-day basis and not at a specific time.
Best Time to Use Creatine During a Loading Phase
Others opt for the loading dose of 20 grams a day, taken in four doses over a 5-7 day period, followed by a maintenance dose of 3-5 grams per day. The best time to take creatine during this loading phase is just to take it throughout the day, as it's not about trying to get it best at one particular workout.
After switching to the regular maintenance dose, it's best to take creatine when it is easiest and most convenient for you to do so, be it pre-workout, post-workout, or even at a meal unrelated to your workout.
Does Creatine Timing Matter More for Certain Training Types?
Most recreational lifters are pretty unaware of the importance of creatine timing, since it does not really differ depending on one's training type. But in sports where the athlete needs to make quick, repeated, high-intensity movements such as sprinting, football, or combat sports, some coaches still choose to put creatine into the athlete after training along with recovery nutrition, not because of a dramatic effect on the timing of creatine, but because of a greater overall recovery program.
Common Mistakes People Make with Creatine Timing
Obsessing over exact timing while skipping days:
The consistency is more important than precision; don't be too precise so that you miss your doses.
Not taking it on rest days:
Many incorrectly think that they need to take it only on training days, but it is used every day to ensure a steady supply of water to the muscles.
Expecting immediate effects:
Creatine's effects don't occur over night, and there are several days and weeks to wait before you notice any changes, compared to stimulants.
Overcomplicating the routine:
Incorporating creatine into an existing routine, such as a pre-workout or post workout beverage, is much easier to maintain than establishing a separate routine on a specific schedule.
Timing:
Ideally, you'll take creatine at the time you can remember to do so each day.
Conclusion
The question of when to take creatine is a matter of principle: consistency is more important than exactness. So whether you are considering taking creatine before or after workouts, or you are specifically interested in the best time of day to take creatine for muscle growth, you may want to know the best time to drink creatine monohydrate for muscle absorption, or if the best time to drink creatine on rest days, or simply figuring out the best time to use creatine to fit your lifestyle, the point is getting it done at the same time every day is what matters.
FAQs
What is the actual best time to take creatine for results?
The most important part of taking creatine is that you are doing it every day, so when taking the supplement is the best time depends on when you'll remember to take it every day.
Is creatine before or after work out actually better for strength gains?
Some research indicates that taking creatine before or after exercise may give a slight advantage, but that's a negligible advantage when compared to consistency of taking it throughout the day.
What is the best time to take creatine for muscle gain specifically?
The optimal window for taking creatine for muscle building is after exercise, ideally with a protein shake or meal, but it's more about frequency than timing.
What is the best time to drink creatine monohydrate for better absorption?
It is best to take creatine monohydrate with a meal that includes carbohydrates and proteins that can slightly facilitate the absorption of creatine into muscle cells.
What is the best time to take creatine on non-training days?
When it comes to taking creatine on rest days, though, the best time to do so is simply the most convenient time of day, like when it's breakfast time.
