When to take creatine monohydrate for best results

From boosting strength to building muscle to improving productivity, there are plenty of science-backed benefits linked to the popular workout supplement creatine. And according to new research published in the Journal of International Society of Sports Nutrition, whether you take the supplement before or after resistance training could amplify its effects.

Should You Take Creatine Before or After Working Out?

For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5g of creatine monohydrate before workouts, and another group took the same amount of creatine immediately following its workouts. The men trained five days a week for four weeks and consumed 1.9g of protein per kilogram of bodyweight.

While creatine boosted strength and muscle mass among all men in the study, those who took creatine after working out gained more lean mass and increased their bench-press one-rep max more than men who took the supplement pre-workout.

Men who took creatine after working out gained more lean mass, but all men in the study boosted muscle mass after taking creatine.

Should You Take Creatine on Rest Days?

You can take creatine on rest days, but the timing is less important than on days you work out.
The reason for taking creatine on rest days is to keep the creatine content of your muscles high. One study suggests “loading” for 5 days, which means taking fairly high amounts (20g per day) of creatine for 5 days.

Should You Take it With a Meal?

Studies into this have found mixed results. Some studies such as this one suggest taking creatine with carbs can help boost effectiveness for building muscle, but others suggest that this has no effect. Nutritionists suggest spreading your creatine dosage out throughout the day and combining with a meal with carbs where possible – and drinking plenty of water.

Is Morning or Evening Better?

There is little to suggest whether taking creatine in the morning is better than at night according to Livestrong. It depends when you exercise and, for the loading phase, when works best for you.

Other Benefits and Side-Effects of Creatine

Beyond muscle size and strength, creatine may also improve productivity and boost testosterone. Read six reasons you should be taking creatine to see what else the supplement can do for you, or check out our recommendations for the best creatine powders.

Creatine has been show to work. But how does it work BEST? Should you take it before or after a workout? What about on rest days? Is it necessary to cycle on and off? Here is your ultimate guide for supplementing with creatine!

A few years ago, you’d find people online debating whether creatine “worked.”

There’s no real doubt about that anymore.

Creatine has been shown in study after study to improve strength, power, speed, recovery— pretty much everything that makes a workout better, especially if you are doing one of our programs like Clean Bulk, Ripped In 90 Days, or Toned In 90 Days. 

These days, instead of asking “does it work,” the question has shifted to “Is there a best time and way to take creatine?” It’s a topic that is almost as heavily debated as “Are BCAAs a waste of money” — which you can read more about HERE.

For this article, we are going to clear up any confusion you have about creatine.

Creatine: Before or After a Workout? 

The funny thing about creatine is that there really isn’t a “best” time to take it in regard to your workout. As long as you take between 2-5 grams daily, even on non-training days, when you consume it isn’t as important.

That is because its effects are systemic, meaning that you need to have it build up in your system to work, over a period of days or weeks.

This sounds great, but the only problem with taking a supplement daily is that it can be easy to forget, especially on rest days.

That’s why we recommend taking creatine post-workout on training days: it’s easier to remember. And it’s why we put a precise amount of three different types of creatine in our Sculptnation Post-Workout. There is no guesswork! You get both a clinically studied dose of creatine AND other nutrients your body needs to properly recover after crushing a tough workout all in one scoop.

But if you’re in the “I’ll drink it whenever” camp or would rather slam a protein shake after your workout, we’ve got you covered there, too.

START HERE!

Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

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Sculpt Nation Creatine is designed to be a single-dose of the most research-backed form of creatine, which is creatine monohydrate. Each scoop has 5g, which is all anyone needs.

Should I load with creatine?

Some people recommend starting off by taking creatine with what is known as a “creatine loading protocol,” which is typically 4-5 doses a day for five days.

Is it effective? Sure, but unless you’re desperately seeking muscle size, most people should skip it.

Here’s why: Some people experience temporary side effects from creatine loading, like bloating or an upset stomach — and these pretty much always happen during loading protocols.

The answer: Keep it simple!! Just take 3-5 g every single day, and you’ll load your muscles just as well without any of the side effects some experience with “creatine loading.”

Not to mention, supplements only play a small part in reaching your muscle-building goals. You should first and foremost make sure your nutrition is on point. You can find out how much and what you need to eat to reach your goals in the V Shred App for IOS or Android. Make sure you get that squared away before you consider supplementing.

If Creatine Is Necessary For Your Goals? 

If you are looking at all this advice and just saying, “just tell me what to do, please,” that’s why we have the V Shred personal trainer and nutritionist team. 

Maybe you are a female mainly looking to lose body fat and not sure if creatine is needed? Or are an Ectomorph body type and unsure if you need more creatine to help reach your muscle-building goals?

Not only does our expert team make personalized diet and workout plans for thousands of people every day, but they can also help you pick the best supplements for your body type and goals.

When should I take creatine for best results?

How should I take creatine for best results?

Is it better to take creatine before or after workout?

When should I take creatine morning or night?