Does when you take creatine matter?
The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine didn’t reduce fat mass at all — even in the group that gained the most muscle.
Many assume muscle gain = fat loss, or that creatine has metabolic effects. But this study shows it’s purely lean mass-focused.
Practical Takeaways
Take creatine at the time that’s easiest for you — before, after, or even on non-training days. Consistency matters more than timing.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine didn’t reduce fat mass at all — even in the group that gained the most muscle.
Many assume muscle gain = fat loss, or that creatine has metabolic effects. But this study shows it’s purely lean mass-focused.
Practical Takeaways
Take creatine at the time that’s easiest for you — before, after, or even on non-training days. Consistency matters more than timing.
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2013
Authors
J. Antonio, Victoria Ciccone
Related Content
Claims (6)
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.
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.
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.
This study didn’t have enough people and didn’t hide who was taking what, so we can’t really say if taking creatine before or after the gym is better—it’s just too uncertain.
People who lift weights and take creatine either before or after their workout eat about the same amount of protein and calories — so if one group gains more muscle or loses more fat, it’s probably because of the creatine timing, not what they ate.