Creatine Before Or After A Workout? Why You Shouldn't Stress About Timing

You've bought the tub of creatine, you know how much to take, but now you're stuck on when to actually take it.

The research leans slightly towards after your workout, but the difference is small and not worth stressing over. Taking 3-5 grams every day, including on rest days, matters far more than the exact time you take it.

So our advice is simple: take it whenever you'll remember, and habit-stack it into your routine if you can. If that's with your breakfast, perfect. If that's as soon as you finish your workout, also great. If that's with your afternoon snack, love it. They all work.

What the research says about creatine timing

A 2022 review looking at the influence creatine timing has on muscle mass and performance concluded that the benefits of taking creatine are similar whether you take it pre- or post-exercise.

There is a small amount of evidence for taking creatine after training, but research has also recognized that due to its limitations, no hard conclusions can be drawn.

Another review by Forbes and Candow also looked at the wider research and came to a similar conclusion. Creatine works whether you take it before or after training, with a potential slight advantage for muscle mass when taken after. But that advantage didn't carry over to strength.

In real life, all of this just means you don't need to overthink the timing. If post-workout is convenient for you, great. If it isn't, don't worry about it. Keep taking it whenever it works for you.

Why taking creatine every day matters more than timing

Creatine works by gradually filling up the creatine stores in your muscles. Once those stores are full, your muscles have a bit more fuel for short, hard efforts, like the last few reps of a heavy set or a sprint interval. According to the International Society of Sports Nutrition, this is what's behind the improvements in high-intensity performance and training results.

Those stores fill up over weeks of taking creatine every day, so the timing doesn't matter much. What will make or break whether you see benefits is your consistency.

Here's what we'd do:

• Take 3-5 g of creatine monohydrate daily. This is the most studied form, and it's usually the cheapest too. Most brands include the right scoop size.

• Keep taking it on rest days. Your muscles are still topping up their stores, even when you're not training.

• Skip the loading phase. Loading (around 20 g a day for 5-7 days) fills your stores faster, but 3-5 g a day gets you to the same place in about three to four weeks, and is less likely to upset your stomach.

• Stick to the same time each day. Try to weave it into an existing habit to build a consistent rhythm. If you have a smoothie every day, mix it into that. If you always have a glass of water when you wake up or when you eat lunch, add it to that. If you need to set a reminder on your phone, do it!

Does taking creatine with food help?

It can help a little, but again, nothing to stress about. The take-home message is still to focus on being consistent with it every single day. Don't get caught up in the tiny details.

The Creatine O'Clock review notes that taking creatine with carbohydrates, or with carbs and protein, may improve how much your muscles take in. This is one reason post-workout works well for many people, as you're probably eating then anyway.

A simple option is to blend it into a smoothie or mix it into a glass of water with your lunch. Creatine will make your glass of water look cloudy, but it has hardly any taste, so it's fine to drink on its own and will be completely undetectable in a smoothie.

Do women need to take creatine differently?

Nope, the timing and dose advice is the same for women, and you can read our full article on creatine for women here.

What we do know is that women tend to have lower natural creatine stores than men, and a 2021 review on creatine in women's health suggests supplementation may be particularly useful during menstruation, pregnancy, postpartum, and through perimenopause and menopause. If you're pregnant or breastfeeding, or have kidney or liver conditions, always speak to your doctor before starting.

It also pays to know that you may notice the scale go up by a pound or two in the first few weeks of taking creatine. That's water stored in your muscles, not fat, and it's completely normal, so don't panic! We cover creatine weight gain in more detail here.

You don't need creatine to get stronger

Yes, creatine is one of the most researched supplements available, and we think it's worth adding to your routine if you can afford it or want to try it for a few months. But always think of it as an additional boost, not the foundation of your results.

The fundamentals of strength training are still rock solid with or without creatine: lift weights that feel challenging, eat enough protein, get enough rest, repeat.

If you're three weeks into training and still finding your feet, focus on building those habits first. Creatine will still be there when you're ready.

And if you're looking for a structured strength program, the Sweat app has plenty of programs for every level, from your first time picking up dumbbells through to heavier lifting in a fully-equipped gym.

Consistency over timing

Take it today. Take it tomorrow. Take it again the next day. Yadeyada.

If you can take it after your workout, you may get a small extra benefit, but seriously - just take it whenever it works for you. Three to five grams a day, every day, is what makes the most difference.