Taking 5 grams of creatine every day for a month won’t help you lose fat, no matter if you take it before or after your workout—it mainly helps you build muscle instead.

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Pro

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Against

Evidence from Studies

Supporting (1)

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Community contributions welcome

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The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength

Randomized Controlled Trial

Human

2013

This study gave guys 5g of creatine daily for 4 weeks and found they gained muscle and strength, but their fat didn’t really go down — which matches the claim that creatine helps build muscle, not burn fat.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength

Score: 54

DOI: 10.1186/1550-2783-10-36

Similar Assertions

Taking 5 grams of creatine daily along with weight training for 4 weeks can help young male bodybuilders gain muscle and get stronger on the bench press, no matter if they take it before or after their workout.

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0

92%

Taking creatine for a week like this doesn’t make you weigh more or gain more muscle in young, healthy men and women.

47

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If you're a young guy who lifts weights for fun, taking a 5-gram creatine supplement right after your workout might help you gain a little more muscle and get a bit stronger than taking it before your workout — but we're not super sure because the study was small and the results weren't clear-cut.

54

0

83%

Taking 3 to 5 grams of creatine every day can help your muscles store more energy, making you stronger, more powerful, and better at building muscle when you lift weights—without making you gain fat.

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32

83%

Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

47

0

82%