Home » How & When to Take Creatine — Pre- or Post-Workout?

How & When to Take Creatine — Pre- or Post-Workout?

When To Take Creatine Reddit
When To Take Creatine Reddit

Are you exploring for when to take creatine? Creatine was the supplement that people stashed under their bed. But there’s no longer any reason to be ashamed of taking it. It is now one of the well-researched supplements. Studies have begun linking it to benefits that extend far beyond muscle building, including anti-aging, memory support, and cell protection capabilities.

There’s a strong case that pretty much everyone should take it, including both men and women. The new question is when to take creatine. Nutrient timing is a hot topic, especially among athletes and anyone looking for an edge in the gym. Part of this stems from solid science showing that the timing of carbohydrate consumption can influence essential aspects of recovery and growth, such as glycogen replenishment and, to a limited degree, muscle protein synthesis.

The other side is practical—you want the most bang for your buck when it comes to the nutritional products and supplements you purchase. Athletes have attempted to apply timing to “optimize” everything, and anecdotal claims about effectiveness are easy to find; scientific backing is more elusive. You’d think that such a heavily studied supplement would be an exception to this rule. Still, until relatively recently, there was almost no in-depth research into the effectiveness of creatine timing.

When To Take Creatine Hcl
When To Take Creatine Hcl

What is Creatine?

Creatine helps you recover between sets. This means a supplements’ value lies in boosting recovery speed, which enhances the amount of work you’re able to do during a workout. Over time, this leads to faster gains in both strength and size.

Over the years, creatine has proven itself to be one of the most effective supplements for improving performance during repeated bouts of intense exercise. As far back as the 1970s, Soviet scientists knew that creatine supplements improved performance, and it contributed to the USSR’s Olympic dominance through the 70s and 80s.

When To Take Creatine And Whey Protein
When To Take Creatine And Whey Protein

How and When to Take Creatine?

Dosing creatine correctly appears to be between 3-5 grams per day. You can “load” for the first 5-7 days to help saturate your cells. But beyond that, there’s no advantage to taking hefty amounts.

Once you’ve finished the loading phase, you then progress to maintenance. While some maintain on 5 grams per day, others need just 2-3 grams per day.

Typically, creatine users fall into one of three classes, as detailed below:

Before Exercise

Some prefer taking creatine before working out. Before training, it makes sense to load your muscle cells with this brilliant supplement to reap the full advantages early on. Essentially, more creatine means more ATP, the prime reference of cellular energy.

Having more ATP equals more potential access to the muscles. What that means is there’s more power to activate the muscle fibers, so more weight lifting power.

After Exercise

But don’t forget about the significant post-exercise recovery opportunity. After working out, your muscles have endured a fierce session of being torn up, beaten and hammered wildly. Taking creatine supplements post-workout is the ideal time to thrust some good stuff into your muscles to boost the growth & recovery process.

Throw creatine in there as well as carbohydrates and protein, and your starved muscle cells will pretty much absorb the potent supplement and soak up all its goodness. To find out more about why creatine is so common and the difference between this popular supplement and protein powder, visit our blog post Creatine vs. Protein.

So, make sure you load in different doses of creatine. It’ll make you for your next weight lifting or gym session. Remember the old saying? After practice, you should have for your next exercise session, not the one you’ve just finished.


Those who take creatine believe both the methods above of making it are pretty much supplementation superstition. Why stress about the timing? Because creatine is right for you, you should see the benefits while you’re supplementing with it.

When To Take Creatine
When To Take Creatine

When to Take Creatine Monohydrate?

We recommend taking creatine half an hour before training and another immediately after, so you get 5 grams. For example, you could take the full dose before you exercise, or afterward. Or, split the dosage, taking half of it before you exercise and the other half later.

You can also take it on rest days by taking one serving in the morning and the evening. Suggested amounts vary depending on your body weight, but generally, we advise having 5g directly before or after a workout.


Q: Should I take creatine every day?
A: One group of researchers may have proven that you don’t need to take creatine all day—and that you don’t need to take it every day—as long as you’re averaging the necessary amount per day. Instead of taking 30 grams per day, it may be possible to take 60 grams every other day for the same results.
Q: How should I take creatine for the best outcomes?
A: The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels, though amounts may vary depending on your weight. You can determine your daily dose for the loading phase by multiplying your weight in kilograms by 0.3.
Q; Does creatine increase belly fat?
A: But despite a seemingly rapid increase in weight, creatine will not make you fat. You have to consume more calories than you expend to gain fat. One scoop of creatine per day (about 5 grams) doesn’t have any calories, or at the very few, only a few calories.
Q: How can I absorb creatine better?
A: Warm water or tea makes the dissolving process easier. Creatine monohydrate dissolves somewhat more slowly in cold water or other cold drinks but is not any less valid. Once taken, its bioavailability is higher than 95 percent.
Q: How can you tell if creatine is working?
A: If you’ve started taking creatine, you should know if it works for you in about a week. If your training volume increases, it’s working for you. If not, you’re probably a nonresponder, and taking the powder isn’t going to help you.