Should you take creatine before or after a workout?

If you like to lift weights, you are probably familiar with creatine. This popular supplement has the potential to improve your athletic performance, increase stamina and help you build muscle, among other benefits. But is there a good time to take it to maximize its positive effects?

Technically, yes. Some studies suggest that consuming creatine shortly after exercise is more beneficial for building strength and muscle. But research in this area is limited, and unless you’re an elite athlete, the difference may not be there. Most people will be better off if they find a time to stick to it every day – this way you can still enjoy the many benefits that creatine has to offer, and you’re less likely to forget to take a supplement.

However, if you’re looking to improve your workout routine, we’ve reviewed the science to find out exactly what experts say is the best time to use creatine, and why.

Should you take creatine before or after a workout?

From the available research, it appears that taking creatine shortly after lifting weights is the best course of action if you want to see the most benefits.

A study published in the journal Medicine and Science in Sports and Exercise assigned two groups to complete a 10-week training program. Both groups were also given the same supplement containing protein, creatine and carbohydrates. . But, while one group consumed this mixture immediately before and after training, the other took it earlier in the morning and later in the evening.

At the end of the 10 weeks, the test subjects were put through a series of tests, with those who used the supplement near exercise having a significant increase in strength and lean body fat (muscle), as well as left with high creatine. and glycogen content in their muscles.

Of course, the supplement used in this research also contained protein and glucose. A small, separate study published in the Journal of the International Society of Sports Nutrition looked specifically at the effects of creatine monohydrate (the most common creatine supplement) when taken before and after exercise. .

The research concludes: “The results of this study suggest that using creatine monohydrate after exercise may be more beneficial than using it before exercise in terms of improving body composition.”

Studies have also found a positive correlation between consuming creatine after lifting weights and gaining strength. This may suggest taking the supplement after exercise is the most effective method, although a recent 2021 review examining the timing of creatine supplementation highlighted the fact that other research had needed to confirm this.

“Although exercise appears to improve creatine accrual in muscle and creatine supplementation, evidence supporting the importance of timing natural supplementation around exercise is currently limited to only a few studies,” it says.

“Adhering to natural timing in particular, depending on when the training is done, is currently not supported by solid evidence and should not be considered a concern at this time.”

In other words: until serious research says otherwise, you shouldn’t lose sleep over choosing to use creatine.

What are the benefits of creatine?

Creatine is produced naturally by the body and is found mainly in muscle cells. It can also be eaten with foods such as red meat and seafood, or taken in supplement form (usually a capsule or powder) to replenish your stores.

Why would you want to do this? Because creatine can provide an impressive range of long-term performance and energy benefits, any time of day you take it. And it’s not just for gym bros, everyone can benefit from taking this supplement.

Taking a creatine supplement can boost phosphocreatine stores in your muscles. This is used to produce adenosine triphosphate, which is often called the “energy currency” of the body. The more energy you have, the more energy your muscles will have to use during exercise – especially high-intensity efforts like sprinting, jumping and lifting weights. heavy ones.

Dr. Justin Roberts, who wrote a research paper on how creatine can help you get in shape, writes: “In some cases, it can improve the weight you can lift by 32 percent and increased muscle mass by 7.2 percent, especially in the upper body, compared to those who did not use creatine.”

The best creatine supplement to buy

Myprotein’s creatine monohydrate is an inexpensive way to stock up on this supplement and keep your supply going for the foreseeable future. You can currently pick up a 250g bag for less than £10, so a daily dose of 3g should last around three months.

And if you do decide to take it post-workout to maximize the benefits, there are three refreshing flavors to choose from, as well as an unsweetened option for the traditionalists among you.

Read more: I quit drinking for six months – five reasons why it was one of the best things I ever did