Part of this stems from solid science showing that the timing of carbohydrate consumption can influence important 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. Nutrient timing is a hot topic, especially among athletes and anyone looking for an edge in the gym or in a body transformation. 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, but until relatively recently, there was almost no in-depth research into the effectiveness of creatine timing. The argument for taking creatine before a workout is usually based on this thought process: More creatine equals more ATP, the primary currency of cellular energy.
More ATP means more power available to the muscles. More power means more activation of muscle fibers and more weight lifted. More weight means more muscle. On the flipside, the argument for creatine after a workout often focuses on how your muscles are depleted of nutrients after a workout, and are thus "primed" for a big influx of nutrients.
Throw creatine in there along with your protein and carbs, and your body will supposedly soak up the powerful supplement and receive all of its benefits. The argument for "take it at any time" is based on the hypothesis that both of the former arguments are more or less supplement superstition—there's no shortage of that, right?
Basically, they say, you don't need to stress yourself about timing. Since creatine is good for you, as long as you supplement with it you'll see the benefits. The "take creatine after your workout" camp seemed to receive a big boost in in the form of a study published in the Journal of the International Society of Sports Nutrition.
They trained five days per week and were also directed to consume 5 grams on their rest days at any time they wanted. A quick search on pubmed. One oddity is the question of water retention. To my knowledge, there have been very few studies done on Creatine Monohydrate and water retention some do point to this. The reason being is that Creatine Monohydrate has poor solubility, you basically need a lot of water to dissolve and absorb it.
This extra water in the digestive tract could lead to bloating and a puffy look, but it varies on the individual. There is no doubt that Creatine, in general increases water retention inside of muscle tissue, this is a good thing for recovery.
The correct answer is this — if you had to pick one time, studies show it is post workout! The reason for this is because your body gets depleted during a workout and is like a sponge sucking up extra creatine for the next work out.
But- I believe in also taking a small dosage pre-workout as well. The reason for this is that your body can use a small amount immediately and that gives you a better workout when taking both pre and post workout you will have the best of both worlds for effectiveness!
An easy way to do this is whatever creatine product you are taking split the dose half before and half after. On your non-workout days, I would suggest you take half a dose in the morning and a half in the afternoon for enhanced uptake.
This does get into your system a bit quicker, maybe a week or 10 days sooner versus not loading. Caleb Backe. Many think that they should take it before their workout because it makes sense to load your muscle cells with it so you can reap the benefits right away. It will allow you to lift heavier weights if you take it pre-workout. On the other hand, many prefer to take it post-workout because of the opportunity for the post-exercise recovery. During a workout, your muscles have been torn up, taking the creatine helps restore them.
Therefore, you should take half the dose about 2. This way, you can reap the most benefits. For example, one study took adult men and had them supplement 5 grams of creatine before or after exercise.
The results showed greater increases in muscle and greater decreases in body fat in the creatine group. However, other studies, like one that tested creatine on older adults years old, found that taking creatine before or after exercise made little difference. Creatine supplementation has been proven to have positive effects on the body and physical performance. But what is the perfect time to take creatine in order to support muscle growth?
Despite extensive research on creatine and creatine monohydrate, there are hardly any relevant studies available on the ideal time to take it. Most athletes use creatine either less than one hour before or immediately after working out. Using it after exercise can be beneficial because exercising stimulates blood circulation and cells can then be supplied with creatine more quickly.
Nevertheless, creatine can be taken at any time.
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