Key takeaways
- The optimum time to take creatine can vary on workout days and rest days. On workout days, taking it close to the time you exercise, whether before or after, may be more beneficial.
- On rest days, the timing is less important. People may find it convenient to take creatine at around the same time they would on workout days.
- Taking creatine with carbs may help increase its absorption due to the effects of carbohydrates on insulin.
Creatine is a nitrogenous organic acid that occurs naturally in the cells of your muscles. It’s one of the most popular workout performance supplements because it may help:
- improve muscle strength, endurance, and power
- increase muscle mass
- improve post-exercise recovery
- boost mental performance and cognition
Although creatine monohydrate is one of the most studied supplements, research is still limited and mixed about the best time to take it.
Keep reading to learn more about the best time to take creatine supplements.
According to a 2022 review, you should consider the following if you want to maximize creatine absorption and its effects:
- Absorption time: After ingesting 5 grams (g) of creatine, it takes up to two hours for it to pass through the gastrointestinal tract and then fully absorb into your bloodstream to fuel the cells in your body. This peak lasts up to four hours.
- Blood flow: Increased blood flow during exercise may increase creatine absorption. This may last 30 minutes or longer post-exercise, depending on the intensity.
Some research suggests your body best absorbs creatine supplements with a meal with a high carbohydrate content, as the carbs may stimulate the release of insulin, helping transport creatine to muscle cells.
Limited research has compared the effectiveness of taking creatine pre- or post-workout, and a 2021 review highlights that the current research is mixed.
When considering creatine absorption time and exercise blood flow, taking creatine 1 to 2 hours before exercising may have the same effects as post-workout.
This is because a 5-g dose will have been fully absorbed into the bloodstream by the time you begin your workout. Exercising will then increase your blood flow, which will help fuel your cells with creatine.
However, more research is necessary to understand which timing has the most beneficial effects on exercise performance and muscle creatine content, including what external factors may affect this.
The best time to take creatine is around your workouts
Although research on whether it’s best to supplement creatine pre- or post-workout is mixed, supplementing either soon before or after exercise is better than supplementing long before or after.
An older 2006 study provided a dietary supplement containing creatine, carbs, and protein to adults who engaged in weight training.
Researchers divided participants into two groups. One group took the supplement soon before and after exercise; the other group took the supplement in the morning and evening, not close to exercise.
After 10 weeks, the group that took the supplement close to exercise gained more muscle and strength than the group that took the supplement in the morning and evening.
As such, it may be better to take creatine close to exercise, rather than at some other time of the day.
Supplement timing on rest days is likely much less important than on exercise days. The goal of supplementing on rest days is to keep the creatine content of your muscles elevated.
When starting to supplement with creatine, experts may recommend a “loading phase.” This involves taking around 20 g of creatine daily for 5 to 7 days to quickly increase the creatine content of your muscles.
After that, a lower maintenance dose of 3 to 5 g daily may be suitable.
If you’re taking a maintenance dose, the purpose of supplementing on rest days is to maintain the high levels of creatine in your muscles. Overall, it probably doesn’t make a big difference when you take this dose.
However, it may be beneficial to take the supplement with carbohydrates. You might also find it easier to take creatine at the same time you usually would on exercise days, for convenience and habit.
Researchers have tried adding other ingredients, including protein, carbs, amino acids, cinnamon, and various plant-based compounds, to help increase the effectiveness of creatine.
A 2024 review suggests creatine absorption may be best when you take creatine with a high carbohydrate meal, involving at least 100 g of carbs. This may be due to the effects on insulin from the carbs.
However, it’s worth noting that a regular high carb intake can lead to gastrointestinal discomfort, including bloating or an upset stomach.
Creatine is a safe and effective supplement, but research is still investigating the best time to take it.
On workout days, it may be better to take creatine close to the time you exercise, rather than long before or after.
On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
If you’re thinking of taking creatine or aren’t sure when to take it, speak with a healthcare professional or registered dietitian. They can help develop the best supplementation plan and schedule for you.