There is an ongoing debate about the best time to take creatine, and there are two contrasting points of view. “One revolves around taking creatine right near your training session, and the other ignores the benefits of timing,” explains Dr. Rochelle. Nonetheless, research suggests that taking creatine before and after training has similar results.
There are specific creatine supplementation protocols that have been tested and proven to increase creatine stores in muscle regardless of when the supplement is taken. However, it’s important to understand that each person has a maximum threshold for creatine storage in muscle tissue, according to Dr. Rochelle. “After all, changing the timing [of consumption] Do not change this threshold [nor be] Advantageous,” he added. In other words, taking creatine before or after your workout won’t change this upper limit, so your results won’t change in the long run.
Similarly, some studies suggest that combining creatine supplementation with carbohydrate intake may enhance creatine intake, but doing so may not increase the maximum threshold. Dr. Rochelle explains.
According to Dr. Rochelle, the literature touting the benefits of timing suffers from its methodological limitations. Some existing studies have failed to include a placebo-only group in their plans or measure intramuscular creatine content. Furthermore, the different training and supplementation protocols used make it difficult to compare results between studies.
Creatine supplementation has many potential benefits, but further research is needed to validate the limited evidence suggesting that creatine supplementation near training sessions improves efficacy. Furthermore, it remains unclear whether taking the supplement daily is more beneficial or if taking it only on training days would have similar effects. Ultimately, “convenience should dictate when to take creatine,” advises Dr. Rochelle. “Any time is fine as long as you keep doing it regularly.”
