When Is the Optimal Time to Take Creatine? A Synthesis of Scientific Evidence
Adam Bornstein
July 07, 2021 • 4 min read
For many resistance-trained individuals, the primary question has shifted from “Should I use creatine?” to “When should I administer creatine?” This article synthesizes the scientific literature on the timing and methods of creatine supplementation—findings that may challenge common assumptions.
Nutrient Timing: Where Science Meets Practicality
In the 1990s, creatine was often stigmatized (I once hid mine under my bed). Today, it is one of the most extensively researched ergogenic aids, with evidence linking it to benefits beyond muscle hypertrophy: anti-aging properties, cognitive support, and cellular protection. A compelling body of data even suggests creatine may be beneficial for all populations—males and females alike. The modern debate now centers on timing.
Nutrient timing remains a prominent area of interest, particularly among athletes seeking to optimize exercise adaptations. This interest is rooted in robust evidence: carbohydrate ingestion timing modulates key recovery and anabolic processes, including glycogen repletion and (to a modest extent) muscle protein synthesis.[1–3] Practically, consumers also aim to maximize the cost-effectiveness of supplements.
Athletes frequently extrapolate timing strategies to “optimize” supplements, leading to widespread anecdotal claims—though empirical validation is scarce. Given creatine’s extensive research base, one might expect clarity on timing; however, rigorous investigations into creatine ingestion timing were limited until recent years.
Three Hypotheses on Creatine Timing
Creatine users typically align with one of three frameworks:
1. Pre-Workout Ingestion
Proponents argue that pre-workout creatine enhances adenosine triphosphate (ATP)—the cellular energy currency. Increased ATP availability is posited to augment muscular power output, facilitating greater muscle fiber recruitment, higher resistance loads, and ultimately, enhanced hypertrophy.
2. Post-Workout Ingestion
Advocates emphasize that exercise-induced nutrient depletion renders muscles “primed” for uptake. Combining creatine with post-workout protein and carbohydrates is theorized to maximize absorption and ergogenic benefits.
3. Time-Independent Ingestion
This perspective dismisses timing as irrelevant, framing pre- and post-workout debates as “supplement folklore.” Proponents argue that consistent creatine intake—regardless of timing—delivers full benefits.
What the Research Actually Shows
The post-workout hypothesis gained traction following a 2013 study in the Journal of the International Society of Sports Nutrition (JISSN).[4] Nineteen recreational male bodybuilders consumed 5 grams of creatine either pre- or post-workout (plus 5 grams on rest days). The study used a standard push-pull-legs split, with results generalizable to most resistance-trained individuals.
The study garnered attention because its abstract implied a clear post-workout advantage. However, a nuanced analysis reveals:
Both groups experienced significant benefits (e.g., increased strength, muscle mass) with no statistically significant differences between pre- and post-workout conditions.
A post-hoc subgroup analysis showed a non-significant trend toward greater benefits in the post-workout group—but this did not meet the threshold for validity.
In short: Researchers hypothesize a potential post-workout edge but acknowledge that additional research is required to confirm it.
Optimal Creatine Administration
Since its publication, the JISSN study has been subject to varied interpretations—from advocacy for pre-workout dosing to recommendations for split pre- and post-workout intake (e.g., Jim Stoppani’s Ask the Supplement Guru: When Should I Take Creatine?). While the study robustly confirms creatine’s efficacy, it does not resolve the timing debate.
In the absence of definitive evidence, the most pragmatic conclusion aligns with Time-Independent Ingestion: Ingest creatine at a time that fits your routine. For many, this means incorporating it into pre- or post-workout supplements—both of which deliver full benefits.
Key Evidence-Based Guidelines
Consistent with decades of research, standard creatine best practices remain valid:
Dosing: The optimal daily dose is 3–5 grams.
Loading: A 5–7 day loading phase (20–25 grams daily) accelerates muscle creatine saturation—but long-term high-dose intake provides no additional benefit. Save money by adhering to the 3–5 gram maintenance dose.
Safety: Creatine is extremely safe. Myths linking it to cramping, dehydration, organ damage, or rhabdomyolysis are unsupported. For women, concerns about “excessive bulk” or bloating are also unfounded.
Conclusion
Creatine should not be feared, nor should users anxiety about “incorrect” timing. The science is clear: consistent intake—at a time that aligns with your lifestyle—is the key to reaping its benefits. Whether you take it pre-workout, post-workout, or with your morning coffee, creatine will support strength, muscle mass, and overall health.
Stick with it—and let the science work for you.
References
Haff, G. G., Koch, A. J., & Kuphal, K. E. (2001). The effects of supplemental carbohydrate ingestion on intermittent isokinetic leg exercise. Journal of Sports Medicine and Physical Fitness, 41(2), 216.
Haff, G. G., Stone, M. H., Warren, B. J., et al. (1999). The Effect of Carbohydrate Supplementation on Multiple Sessions and Bouts of Resistance Exercise. The Journal of Strength & Conditioning Research, 13(2), 111–117.
Tipton, K. D., Rasmussen, B. B., Miller, S. L., et al. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197–E206.
Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.
Forbes, S., Waltz, X. A. V. I. E. R., & Candow, D. (2014). Creatine timing on muscle mass and strength: appetizer or dessert. Agro. Food Ind. Hi. Tech, 25(4), 19–21.
