While there's really no bad time to take it, there is a best time. Check out this research.
Creatine works. It works when you load it, and it works when you don't load it but take it consistently. It even seems to boost longevity, help with heart function, and improve mental health.
Thousands of studies show that it's perfectly safe. You'd think science would be "done" with creatine by now, but the studies keep pouring in. For example, we're still looking at dosing protocols. Is there a best time to take it?
Well, for years, we assumed the best time was before training. It makes intuitive sense, right? Sure, that works fine, but taking creatine after training turns out to be even better.
The meta-analysis
Previously, we summarized a 2013 study showing that taking creatine monohydrate leads to twice the lean muscle mass gains in those using it right after training compared to those using creatine pre-training. The same group of lifters who took their creatine post-workout also lost more fat than the pre-workout group doing the same workout.
Now, researchers Forbes and Candow have looked at three newer studies. In a nutshell, they show that post-workout creatine ingestion is slightly more effective than pre when it comes to size gains (but not so much strength gains).
Why? It could also be because you have a pump going after lifting – increased blood flow, better delivery. Exercise increases blood flow to muscle, upregulates creatine transport kinetics, enhances Na⁺/K⁺ pump activity, and improves delivery to the exercised muscle.
How to use this info
It's really hard to take creatine "wrong." But for best results, take it after training if hypertrophy is your main goal. You can also take it before and after if you'd like. Five grams is the standard dose, but try 3 grams before and 3 grams after.
If you're having a pulse of MAG-10 (Buy at Amazon) post-workout, just add creatine to the mix.
We suspect you'd also get better results from creatine by adding it to your Surge Workout Fuel (Buy at Amazon), a supplement used, in part, during the workout. Your muscle should be pumped and your cells should be sensitized to uptake after a couple of sets.
Also, if the researchers are correct – a pumped muscle puts creatine to work faster/better – then taking creatine after an Igniter-fueled workout would further amplify the results. Biotest Igniter (Buy at Amazon) contains three ingredients that engorge muscles during training and keep them pumped for hours after.
Reference
- Forbes SC et al. Timing of Creatine Supplementation and Resistance Training: A Brief Review. Journal of Exercise and Nutrition, 2018.