Does when you take creatine matter?
Timing of creatine supplementation does not influence gains in unilateral muscle hypertrophy or strength from resistance training in young adults: a within-subject design.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine taken before or after training produced no difference in muscle growth or strength gains.
Many fitness influencers claim pre-workout creatine boosts performance and post-workout maximizes uptake—this study contradicts both.
Practical Takeaways
Take creatine at the time that fits your routine—morning, post-workout, or bedtime—since timing doesn’t affect results.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine taken before or after training produced no difference in muscle growth or strength gains.
Many fitness influencers claim pre-workout creatine boosts performance and post-workout maximizes uptake—this study contradicts both.
Practical Takeaways
Take creatine at the time that fits your routine—morning, post-workout, or bedtime—since timing doesn’t affect results.
Publication
Journal
The Journal of sports medicine and physical fitness
Year
2021
Authors
Scott C. Forbes, J. Krentz, D. Candow
Related Content
Claims (4)
For small muscle groups, unilateral and bilateral resistance training produce equivalent hypertrophic adaptations when volume and effort are matched.
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.
Doing strength training with heavy weights for two months makes your muscles bigger and stronger, no matter when you take creatine.
People didn’t lift more or less depending on whether they took creatine before or after their workout — they did the same amount of work in both cases.