From the Guidelines
The best time to take creatine is whenever you can consistently remember to take it daily, as timing is less important than regular consumption. Many people prefer taking it post-workout when muscles may be more receptive to nutrients, but research shows that pre-workout consumption can be equally effective 1. The standard dosage is 3-5 grams daily, which is supported by the UEFA expert group statement on nutrition in elite football, recommending a maintenance phase of 3–5 g/day (single dose) for the duration of the supplementation period 1. It can be mixed with water, juice, or protein shakes, and consuming it with carbohydrates may slightly enhance uptake, as noted in the study which suggests that concurrent consumption with a mixed protein/CHO source (~50 g of protein and CHO) may enhance muscle creatine uptake via insulin stimulation 1.
Key Points to Consider
- The timing of creatine intake is less important than ensuring daily consumption to maintain elevated creatine stores in muscles.
- A daily dose of 3-5 grams is recommended for maintenance, with no need to cycle on and off creatine.
- Creatine can be taken at any time of day, but many find it convenient to take it post-workout or with a meal that includes carbohydrates.
- Mixing creatine with a source of carbohydrates and protein may enhance its uptake, but this is not strictly necessary for its effectiveness.
Practical Considerations
- Consistency is key when taking creatine, so choose a time of day that fits your routine and ensures you won't forget to take it.
- While the study discusses various aspects of nutrition in elite football, the recommendations for creatine supplementation are broadly applicable to anyone looking to improve muscle strength, power output, and recovery 1.
From the Research
Timing of Creatine Intake
There is limited research directly addressing the optimal time of day for creatine intake. However, some studies provide insight into the effects of creatine supplementation in combination with other nutrients.
- The study 2 examined the effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes in collegiate football players, but it does not specify the timing of creatine intake.
- Another study 3 investigated the effect of beta-alanine versus alkaline agent supplementation combined with branched-chain amino acids and creatine malate in highly-trained sprinters and endurance athletes, but it also does not provide information on the optimal timing of creatine intake.
- Studies 4, 5, and 6 focus on branched-chain amino acids and their effects on muscle recovery and function, but they do not directly address the timing of creatine intake.
Current Research Limitations
Based on the available evidence, there are no research papers that directly assist in answering the question of when during the day it is best to take creatine. The existing studies focus on the effects of creatine supplementation in combination with other nutrients, but they do not provide specific guidance on the optimal timing of creatine intake.