From the Guidelines
The best time to take creatine is consistently every day, with timing around workouts being optimal for many people, as evidenced by the 2021 study published in the British Journal of Sports Medicine 1. When considering the optimal timing for creatine intake, it's essential to focus on maintaining consistent muscle creatine stores, which is crucial for enhancing athletic performance.
- The recommended daily dose is 3-5 grams of creatine monohydrate, which can be taken either before or after exercise, as supported by the study 1.
- On non-training days, creatine can be taken at any time, emphasizing the importance of daily consumption over precise timing.
- For convenience and potentially enhanced absorption, consider mixing creatine with a post-workout protein shake or a meal, as food may slightly increase absorption rates.
- During the initial loading phase, which is optional, 20 grams of creatine can be taken daily for 5-7 days, divided into 4 equal doses throughout the day, followed by the standard maintenance dose of 3-5 grams per day, as outlined in the study 1.
- It's also crucial to stay well-hydrated while taking creatine to optimize results and minimize potential side effects, although this is not directly addressed in the provided study, it is a general recommendation in clinical practice.
- The effectiveness of creatine supplementation lies in its ability to increase phosphocreatine stores in muscles, which helps regenerate ATP during high-intensity exercise, making daily consumption a key factor in maintaining its benefits, as implied by the principles of sports nutrition discussed in the study 1.
From the Research
Timing of Creatine Supplementation
There is no specific research on the best time to take creatine, but the following points can be considered:
- The effective dosing for creatine supplementation includes loading with 0.3 g·kg·d for 5 to 7 days, followed by maintenance dosing at 0.03 g·kg·d most commonly for 4 to 6 wk 2
- However, loading doses are not necessary to increase the intramuscular stores of creatine 2
- Recommended dosages are 3-5 g/day or 0.1 g/kg of body mass/day 3
- There is no evidence to suggest that the timing of creatine supplementation has a significant impact on its effectiveness or safety
Key Considerations
- Creatine supplementation is relatively safe and well-tolerated in healthy individuals 4, 5
- Common adverse effects include transient water retention, gastrointestinal disturbances, and muscle cramps, but these are rare and usually anecdotal 2, 5
- There is no evidence to support the claim that creatine supplementation leads to muscle cramps and dehydration 6
- Creatine may even have beneficial effects in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation, and reducing exercising heart rate and sweat rate 6