Taking creatine before or after your workout doesn’t make a difference in how much muscle you build or how much stronger you get, as long as you take it regularly for about two months.
Scientific Claim
Creatine monohydrate supplementation (0.1 g/kg body mass) immediately before or after unilateral resistance training produces similar increases in muscle thickness and 1-repetition maximum strength in young adults over 8 weeks, suggesting timing relative to exercise does not differentially affect hypertrophy or strength gains.
Original Statement
“Creatine supplementation, immediately before or immediately after unilateral resistance training, produces similar gains in muscle hypertrophy and strength in young adults.”
Evidence Quality Assessment
Claim Status
overstated
Study Design Support
Design supports claim
Appropriate Language Strength
probability
Can suggest probability/likelihood
Assessment Explanation
Although the study design supports causal inference, the small sample size (n=10) and lack of full-text verification reduce confidence. The abstract's definitive language ('produces similar gains') overstates certainty; probabilistic language is more appropriate.
More Accurate Statement
“In young adults undergoing unilateral resistance training, creatine monohydrate supplementation (0.1 g/kg body mass) taken immediately before or after exercise likely produces similar gains in muscle hypertrophy and strength over 8 weeks, though findings are preliminary due to small sample size.”
Evidence from Studies
Supporting (1)
The study gave people creatine before workouts on one side of their body and after workouts on the other side, and found both sides got just as strong and muscular—so when you take creatine, before or after exercise doesn’t matter.