When is creatine best taken, before or after training?

Javier Colomer 6 min. of reading Creatine Leave a comment

The benefits of creatine are cumulative over time, and when consumed regularly it accumulates in the muscles resulting in improvements in strength, power and athletic performance.
Consequently, the recommendation nowadays is to always take it at the same time every day, regardless of whether it is before or after training.

Discover the benefits of taking creatine before or after training to maximise its benefits for sports performance and muscle recovery.

Index

1 Taking creatine before training
2 Taking creatine after training
3 In which cases is it recommended to take it as an intra-workout?
4 How long should I take creatine?
5 Important considerations before choosing when to take creatine
6 Conclusions
7 Choose the best creatine monohydrate to get stronger
8 Bibliographical references

Taking creatine before training

Taking creatine before training allows the substance to be digested and reach the muscles in time to take effect during exercise.

Creatine stores can be depleted quickly and take considerable time to replenish. It is therefore essential to ensure that you take enough creatine to reap the full benefits of creatine.

It produces an increase in energy.
It optimises muscular strength and endurance.

Recommended pre-workout dose

It is recommended to take around 3-5 grams of creatine before training.

If you are in the loading phase, the dose can be higher, around 20 grams per day divided into several doses throughout the day for 5-7 days, before moving on to the maintenance dose of 3-5 grams.

In what type of training is it recommended to take it before?

Strength and speed training: take creatine 30 minutes before exercise.
High-intensity interval training (HIIT):: take creatine before exercise to increase the energy available during short, explosive efforts.

Taking creatine after training

The consumption of post-workout creatine, which acts as a source of energy, immediately after training may seem counterintuitive. But the main goal after exercise is recovery and to enhance training results.

After training, muscles become more receptive to nutrients, so it is essential to provide them to the body to facilitate recovery, replenish stores and increase bulk and strength.

Muscle recovery
Protein synthesis in muscle

In what type of training is it recommended to take it afterwards?

Long-duration aerobic training: creatine should preferably be taken after completing the exercise.
Team sports training (football, basketball, etc.): consume creatine after exercise to improve recovery and maintain strength and power over time.
Flexibility and mobility training: take creatine after exercise to facilitate recovery and maintain the integrity of muscles and connective tissues.

In which cases is it recommended to take it as an intra-workout?

The use of creatine as an intra-training supplement is not a prominent part of supplementation in athletes, as its use is usually more beneficial in pre- and post-training.

In any case, creatine intake during training can be effective in high-intensity workouts with multiple sets, providing phosphocreatine concentration in the muscles and improving recovery.

How long should I take creatine?

If you choose to take the maintenance dose directly without a loading phase, there is no need for rest periods. Creatine stores will build up in your body to be used up during training anyway.

Important considerations before choosing when to take creatine

When considering the use of creatine, it is essential to take certain factors into account in order to maximise its effectiveness:

Consistency in daily intake is more important than the specific time at which it is taken. Set a regular schedule and make sure you don’t miss any doses.
Combining it with foods that provide carbohydrates facilitates its absorption. You can take it together with a meal or drink containing carbohydrates to optimise their transport to the muscles.
If you are taking other supplements, it is important to consider their compatibility. In addition, you can find supplements that enhance their benefits.
Individual preferences: pay attention to how you feel when taking creatine and how it affects your performance and recovery. Adjust your intake to suit your routine and lifestyle.
Lastly, remember that it is essential to maintain a balanced diet and stay hydrated.

Conclusions

Athletes can maximise the benefits of creatine by including it as one of the substances in their pre-workout supplement approximately 30 minutes before exercise, and also by consuming it as part of their post-workout shake immediately after exercise.

Research supports this practice as an effective way to use this supplement at both key times.

Choose the best creatine monohydrate to get stronger

If you are looking to improve your athletic performance and increase your muscle mass, at HSNstore you will find the best creatine supplements to include in your daily diet.

Check all the info and buy your creatine monohydrate at HSN.

Or creatine with Creapure^® seal.

Bibliographical references

Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(6).
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(33).
Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L., & Lopez, H.L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(18), 1-26.