Should creatine (creatine monohydrate) supplementation be taken before or after exercise?

From the Guidelines

Taking creatine supplements after a workout may have slight advantages, but consistency is key, and daily consumption of 3-5 grams is crucial for maintaining muscle saturation levels. When considering the optimal timing for creatine supplementation, it's essential to prioritize the outcome of morbidity, mortality, and quality of life. According to the most recent and highest quality study, 1, the focus should be on the daily dose rather than the timing of consumption. The study suggests a maintenance phase of 3–5 g/day (single dose) for the duration of the supplementation period, which can help maintain muscle saturation levels and improve performance during high-intensity exercise.

Some key points to consider when taking creatine supplements include:

• Starting with a loading phase of 20 grams daily (divided into 4 doses of 5 grams) for 5-7 days to saturate muscles faster, then dropping to the maintenance dose of 3-5 grams daily, as recommended by 1
• Consuming creatine with a mixed protein/CHO source (~50 g of protein and CHO) may enhance muscle creatine uptake via insulin stimulation, as noted in 1
• Post-workout consumption may be marginally better because muscles absorb nutrients more efficiently during this recovery window
• Creatine works by increasing phosphocreatine stores, which helps regenerate ATP (the muscle's energy currency) during high-intensity exercise, allowing for better performance during short, powerful movements like weightlifting or sprinting

It's also important to note that the study 1 provides guidance on the use of caffeine and other supplements, but the primary focus for creatine supplementation is on the daily dose and consistency. By prioritizing the outcome of morbidity, mortality, and quality of life, and following the recommendations of the most recent and highest quality study, individuals can effectively use creatine supplements to improve their performance and overall health.

From the Research

Creatine Supplementation Timing

• The optimal timing of creatine supplementation in relation to exercise is still a topic of debate, with some studies suggesting that consuming creatine after exercise may be more beneficial than consuming it before exercise 2.
• Research has shown that creatine supplementation can increase muscle creatine stores, leading to improved exercise performance and recovery 3, 4.
• However, the timing of creatine supplementation may not be as crucial as other factors, such as the overall dosage and duration of supplementation 2.

Post-Exercise Creatine Supplementation

• Some studies suggest that consuming creatine after exercise may be more effective for improving muscle recovery and reducing muscle damage 2, 5.
• Creatine supplementation has been shown to reduce muscle damage indices, such as creatine kinase (CK) concentration, and improve muscle function after exercise 5.
• The benefits of post-exercise creatine supplementation may be related to the decrease in muscle damage and improvement in muscle power loss after exercise 5.

Comparison of Pre- and Post-Exercise Creatine Supplementation

• Emerging evidence suggests that consuming creatine after exercise may be more beneficial than consuming it before exercise, although more research is needed to confirm this 2.
• The current consensus is lacking regarding the ideal ingestion time of creatine supplementation, and more studies are needed to determine the optimal timing 2.
• Other factors, such as the type and intensity of exercise, as well as individual differences in muscle physiology, may also influence the effectiveness of creatine supplementation 3, 4.