When to Take Creatine: What the Research Says!

We Know Creatine Works. But are You Taking it at the Right Time?

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May 13, 2026 10:32am EDT

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Studies Shows Creatine Works for Strength and Lean Muscle, But the Timing Can Increase It's Efficiency.

But the age old question, is it better to take creatine pre-workout or post-workout?

Chronic supplementation with creatine monohydrate has been shown to promote increases in total intramuscular creatine, phosphocreatine, skeletal muscle mass, lean body mass and muscle fiber size. Furthermore, there is robust evidence that muscular strength and power will also increase after supplementing with creatine.

However, it is not known if the timing of creatine supplementation will affect the adaptive response to exercise. Thus, the purpose of this investigation was to determine the difference between pre versus post exercise supplementation of creatine on measures of body composition and strength. Read the fully study.

What Does the Research Show?

Creatine supplementation plus resistance exercise increases fat-free mass and strength. Based on the magnitude inferences it appears that consuming creatine immediately POST-WORKOUT is superior to pre-workout vis a vis body composition and strength.

We personally would love to see even more research on the timing, as it is limited, especially with the amount of time creatine has been on the market.

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When to Take Creatine: What the Research Says!

We Know Creatine Works. But are You Taking it at the Right Time?

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