When to take Creatine
If your seeking the best results of Creatine, it is best to take one teaspoon of creatine at least one hour before workout, it will stay in your system for roughly one hour and a half, so take it two hours after your workout and then one more teaspoon before you go to sleep.
If your not training that day, take it two teaspoons throughout the day.
20070708 4:25 pm
Previous 1 year i have takilng creatine it work me i used creatine for 3 months but after that i feel brething problem its normal after few days it pains me on my left side of between kidney i thought so i stop 2 taking creat..
20071106 6:29 pm
is it good to use creatine especialy that your muscles dont get rock hard
20080321 6:16 am
You should take creatine right after a workout! It is the best way to re energize your muscle’s.
20080321 6:20 am
Immediately before your workout?
Immediately before your workout is not the best time to take creatine.
First, large shifts in body fluid during exercise should be avoided at all cost. They could severely compromise exercise performance and even prove hazardous.
Secondly, less glycemic foods are a preferable food source prior to exercise because they provide cellular energy more steadily. On the other hand, highly glycemic sugars (like those taken with creatine) should be avoided prior to exercise because of the sudden crash in energy levels they cause.
Lastly, creatine needn’t be “fresh” to work. Once the muscle stores are full, creatine is stable until degraded. Therefore, the stores don’t need to be replenished immediately before exercising.
During your workout?
One study showed that taking creatine during your workout hampers exercise performance. This is probably due to the effect of dehydration on exercise performance.
Before and after your workout?
Don’t supplement to frequently. Supplementing both before and after exercise may be counterproductive because of the inhibition of creatine transporter activity that may still persist from the previous feeding.
The short answer:
The best time to take creatine is immediately after your workout when the metabolic state of skeletal muscle is most receptive to insulin-mediated uptake of creatine. Further capitalize on this situation by taking creatine with fruit juices (at least 16 ounces) that contain simple sugars such as glucose or dextrose.
20080506 5:46 pm
Good article. Was this based on much testing from personal experience? What other times/tests did you try, and what were the results there?
I recently added an article to my website in which I talk about when to take creatine and the loading phases and maintenance phases. I know some don’t bother with this, but, I know many do.
20090413 11:34 pm
I take pills
how many pills should i take the days i do and dont workout
20090529 1:37 pm
well i just turned 16 and i weight 187 and i max at 300 lbs. and my squat at 495lbs. i have been working out since i have been 14 and i have been taking no exploide and now im takinc creatine monohydrate. adn im not sure if you should be taking it before or after you workout?? i have been taking it for awhile but after i work out. but im still not sure if i should be taking it after or before!! help????
20091016 12:14 pm
The best time to take creatine is 1 hour before work out. It boosts your performance & kills the fatiuge to a good extent.
It worked wonders for me, from being 50 kgs to 70kgs with 12″ biceps & 40″ chest.
Always take creatine before workout!!!!
20091108 2:38 am
My suggestion is, when loading, to take half before and half after. It will improve strength during your workout and afterwards, blood is driven into the muscles so the creatine will be rushed to the muscle.
20100104 4:01 am
I just started taking creatine and i want to know the best ways to take it when i workout and the days im not working out. help?