You’ve probably heard about creatine, the powerhouse behind muscle growth, strength, and endurance. Should you take it before or after your workout? Some swear by a pre-workout creatine boost for extra power, while others claim post-workout is king for better absorption and recovery. So, which one actually delivers the best results?

A 2013 Journal of International Society of Sports Nutrition points that the regular use of creatine monohydrate has been proven to increase muscle creatine stores, boost muscle size, and improve lean body mass. It also helps build muscular strength and power. 

So, when is the right time to take creatine? How does the body react when taken before and after? Let’s read on to find out. 

 

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Creatine Before Workout

Your muscles are primed to absorb creatine more effectively when you work out. This is due to the fact that exercise boosts blood flow throughout your body by up to 100 times compared to when you’re at rest. Taking creatine before your workout significantly enhances its availability, which can boost your performance. 

A 2022 study in Frontiers in Sports and Active Living states higher creatine levels provide immediate energy, leading to improved strength and endurance during high-intensity activities. When you consume 5 grams of creatine, your blood creatine levels peak within one to two hours and stay elevated for nearly four hours. Depending on the intensity of your workout, blood flow to your muscles can continue to be elevated for at least half an hour afterward.

While research on the optimal timing for creatine supplementation has yielded a variety of results, the potential benefits of pre-workout intake are compelling. 

 

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Creatine Post-Workout

A 2013 research as cited in the journal Nutrients clearly shows that taking creatine after a workout has a greater impact on strength and body composition than taking it beforehand. This effect is particularly pronounced in trained athletes, who are more likely to experience these benefits compared to untrained adults who consume creatine post-exercise.

Muscles can absorb more creatine both before and during exercise; however, taking creatine after exercise also offers significant benefits. As a matter of fact, exercise primes your muscles for optimal creatine uptake. Muscles are particularly receptive to creatine following and during exercise, thanks to the increased blood flow, which enhances the activity of specific transporters. These transporters are crucial for maintaining the right balance of creatine in your muscle cells and preventing oversaturation. 

 

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How to Take Creatine for Best Results

Creatine is one of the safest and most effective supplements for improving muscle strength, endurance, and recovery. But how you take it can impact your results.

During the loading phase, it is suggested to take 20 grams per day (split into 4 doses of 5 grams) for 5-7 days.

In case one wants to maintain the physique for a longer time, better to take 3-5 grams per day to maintain muscle creatine levels. Timing doesn’t matter much. Pre or post-workout is fine, as long as you take it consistently.

Also, the right way to mix the creatine matters too. As a matter of fact, creatine dissolves best in warm water or juice. Besides, taking it with carbs or protein may improve absorption.

 

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Verdict

While creatine has been studied extensively, there’s no clear explanation on whether taking it before or after a workout is more effective. The research is vague. But, some studies suggest that taking creatine before exercise can help improve muscle growth and strength. However, other research shows that taking creatine after a workout, can provide similar benefits, regardless of age. 

So, timing may matter, but the most important thing is consistency. Taking creatine close to your workout seems to be the best approach. But more than timing, consistent daily use is the key to desired outcome. 

 

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