Creatine before going to bed: is it a good idea?

Taking creatine before bedtime is generally a good idea, especially if it corresponds to your post-workout period. Scientific studies have shown no negative effects on sleep, and some research even suggests potential benefits on recovery.

Creatine is one of the most studied dietary supplements, along with protein powders, and the question of optimal intake timing comes up (very) often. 

What are the effects of creatine before bedtime?

Effects of creatine on the body

Creatine is a molecule naturally present in our body, mainly in our muscles. Its main role is to help producecellular energy.

In the muscles, creatine is converted into creatine phosphate, a form of storage that enables the rapid regeneration of ATP, our cellular energy source, during intense exercise. This process is particularly important for high-intensity, short-duration muscle contractions .

Why supplement?

Although our bodies naturally produce creatine (around 1 g per day) and we find it in certain foods such as red meat, these intakes are not enough to optimize our creatine storage capacities.

Supplementation saturates muscle reserves with creatine, so many athletes choose tooptimize their training with a creatine cure to improve performance.

Clinical studies have shown that creatine supplementation has many benefits:

• Improved performance on explosive physical exertions
• Increased maximum force
• Potential increase in training volume

Pick-up timing

The principle of muscle saturation is fundamental to understanding creatine's effectiveness. It is only once saturation of reserves has been reached that creatine's effects on performance become apparent. This is why, unlike other supplements, the exact timing of intake is less important than the regularity of intake.

There are two main scientifically recognized protocols for achieving creatine saturation:

Loaded protocol from Professor Roger Harris:

• 20 grams per day for 5-7 days (divided into 4 doses)
• daily maintenance dose of 3-5 grams per day
• Saturation reached in one week

Progressivegressive protocol by Professor Eric Hultman:

• 3-5 g/day directly
• Saturation reached in 3-4 weeks

Effective creatine supplementation relies on consistent, regular intake. Optimal muscle saturation is reached more quickly when creatine is taken on a daily basis, and the first results on physical strength and power are seen once this optimal level has been reached in the muscles. Taking creatine on rest days is therefore essential!

What's the impact on sleep?

Clinical observations show that sleep quality is not affected by taking creatine at bedtime, nor by taking whey before sleep. It's even possible that creatine's muscle-recovery properties may complement the natural repair processes that take place during the night.

It's important to note thatcreatine supplementation is only worthwhile once sleep, diet and training have been optimized! Quality sleep is essential to maximize recovery after each sports session.

Why take creatine before bedtime? 

Creatine absorption is not significantly better in the evening, but establishing an evening routine can have some practical benefits: 

• Taking creatine before bedtime can be easily integrated into adaily routine. Many athletes prefer to consume their daily dose of creatine at the same time as their evening meal, in order to remain consistent in their intake.
• For athletes who train at the end of the day, the evening is often the post-training period. This is a time when the body is particularly receptive to nutrients, thanks to the "insulin-like" effect of exercise. Studies show that nutrient absorption is slightly improved in the post-exercise period.
• The combination with dinner carbohydrates is also an advantage. The insulin secretion triggered by the meal helps transport creatine to the muscles.

However, it's important to remember that the exact timing of creatine intake is secondary to the regularity of supplementation. The best time to take creatine is when you can maintain a stable routine over the course of the treatment!

Creatine Creapure®

The best for maximizing muscle power in a healthy way and optimizing intensive performance

• Standardised without doping substances
• No additives, no sweeteners
• Made in Germany, packaged by Protéalpes in Albertville

Discover Protéalpes creatine!

What do you need to know about side effects?

Creatine is one of the most widely studied dietary supplements. No notable side effects have been demonstrated during normal use.

Adverse reactions sometimes reported are generally mild and transient. They are mainly :

• Slight water retention (1-2 kg) at start of treatment, especially with loading phase
• Minor digestive disorders

It's essential to understand that creatine-associatedwater retention is a normal and desirable process, linked to the entry of creatine into muscle cells. This retention is temporary and disappears when supplementation is stopped.

The only real contraindication is for people suffering from kidney disease, who should consult their doctor before taking any supplements, as with all supplements.

Furthermore, to be on the safe side, you should avoid taking creatine too young. Except at very high levels, few athletes really need to take creatine at the age of 14 or 16.

Conclusion

In short, the optimal timing of creatine intake is not the most decisive factor. Scientific studies show that it's the regularity of supplementation that counts.

However, taking creatine before bedtime has practical advantages:

• Easy to integrate into a daily routine
• Assimilation favoured by carbohydrates in the evening meal
• Optimized post-workout absorption