Take creatine before or after training?

Want to know if you should consume your creatine before or after training? 🤔

Protéalpes will provide you with all the data you need for complete information. Get ready to find out what the experts have to say on the subject!

Frequently asked questions in this article concern :

• Creatine's effects on performance and recovery;
• The optimal time to take creatine;
• How to maximize results with creatine.

Understanding creatine

What is creatine?

Creatine is an organic compound naturally present in our bodies. Without supplementation, creation comes from certain creatine-rich foods.

It is mainly stored in the muscles and serves as a rapid energy source for intense, short-duration efforts.

Creatine monohydrate is the most common and widely studied form of creatine as a dietary supplement.

The effects of creatine in bodybuilding

In bodybuilding, creatine is a supplement with several scientifically validated benefits. These include:

• Performance at maximum power1^,2,3
• Sprint performance during or at the end of endurance exercise1^,4
• Neuroprotection, injury/concussion rehabilitation1^,5,6,7
• Muscle ^recovery1

How does creatine improve high-intensity performance?

Creatine acts by increasing phosphocreatine reserves in the muscles. This reserve enables them to produce more energy (via ATP) during intense, short-duration efforts (typically strength training, sprints, scrimmages, etc.).

In fitness/musculation, this improves the ability to perform heavier, longer sets and thus further stimulate muscle growth.

Creatine intake schedule

Relevance of timing according to the literature

The question of when to take creatine monohydrate is of great concern to many athletes, but according to the scientific literature, and contrary to what some might think, the timing of creatine intake is actually of very little importance.

Creatine does not have an immediate, short-term effect, but rather acts over the long term, i.e. at least 5 days after starting to take it. Creatine should be regarded as a supplement with a "long-term" effect.

Long-term creatine intake and its effects

L’objectif de la prise est d’augmenter les réserves de créatine et de phosphocréatine pour améliorer les performances lors des efforts de très haute intensité (<10 sec).

Taking it at time T will not have an immediate effect at that same time. Consequently, the timing of the intake is of little importance.

Creatine intake before training

It may seem logical to consume creatine before training in order to maximize energy reserves for the effort. However, as mentioned above, taking creatine at a specific time won't have much impact in the short term 😉

Taking creatine before a pre-workout won't help you deliver more energy on that same workout.
Creatine monohydrate is the most common and studied source of creatine, and is often consumed in powder or capsule form.

Before training, therefore, it is not particularly beneficial to consume creatine.

Creatine intake after training

It seems consistent to recommend post-workout intake whenever possible, as exercise has an "insulin-like" effect, which could increase the effectiveness of intake.

Thus, consuming creatine after training, with the post-exercise meal or snack, seems a sensible option and could help athletes establish an interesting post-exercise routine. Indeed, the body is particularly receptive to nutrients after intense physical effort, which favours creatine absorption and utilization.

Post-workout creatine intake can also be effective in supporting muscle recovery, although to a much lesser extent than a protein ration. 

It's important to consume creatine with carbohydrates and protein after training, such as a whey-based shake including carbohydrates, to maximize recovery and muscle growth.

Don't forget to drink enough water to support your body's hydration needs and facilitate the elimination of metabolic waste 😉

Rest days and creatine

On rest days, there's really no "best" time to consume creatine. That said, if you're in a period of supplementation, it's best to continue on the same dosage as on training days.

The key is to consume them every day to maintain creatine and phosphocreatine reserves in the muscles. Take care to consume them with carbohydrates.

Verdict: Before or after training?

Ultimately, the optimal time to consume creatine doesn't matter, as the effects are long-term. However, if you wish to optimize results, it is recommended to consume it after training and with carbohydrates to benefit from optimized absorption 🏋️‍♂️

Creapure® Creatine 100% VEGAN

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

Buy now

Several sizes available: 250 g, 500 g or 1 Kg

How to use creatine to optimize results

Creatine powder or capsule

Creatine comes in two main forms: powder and capsules. Each has its advantages and disadvantages, but both forms are effective.

Choose the one that best suits your preferences and lifestyle. If you choose capsules, pay particular attention to their composition. Pay particular attention to full traceability to reduce the risk of contamination by doping substances such as steroids.

Recommended daily dosage

The recommended daily dose of creatine is 3 to 5 grams. Some people opt for an initial "loading" phase of 20 grams per day for 5 days, then switch to the maintenance dose of 0.03 g/kg body weight per day.

This loading phase is not necessary to obtain the benefits of creatine, but it does enable you to obtain them more quickly, by saturating your reserves a few days after starting supplementation.

How much water for 5g of creatine? For each dose, dilute 3 to 5 g of product in 300 ml of liquid.

Combination with other supplements

As we said earlier, creatine can be combined with other food supplements to improve bodybuilding results. For example, it's common to mix creatine with whey proteins, BCAAs or carbohydrates.

For athletes, the quality and source of whey protein are as important as creatine, affecting not only their health, but also their well-being and sporting results. Our protein powders, developed without the use of sweeteners or additives, are produced in France. They have been developed by expert pharmacists, with a particular focus on the health and performance optimization of athletes.

Whey protein

100% made in France 🇫🇷

• Made in-house at Albertville
• No additives, no sweeteners
• Naturally rich in BCAAs (5 to 6 g/serving)

Choosing your Protéalpes whey

Available in packs of 3 to 4.5 kg

Consumption with carbohydrates

Indeed, taking creatine with carbohydrates can be beneficial in optimizing the absorption and effectiveness of the supplement. Carbohydrates induce the release of insulin (storage hormone), which facilitates creatine transport to the muscles.

So don't hesitate to consume your creatine with a protein- and carbohydrate-rich shake, and/or a full meal after training. 🍌

Frequently asked questions

Can creatine and protein be mixed?

Yes, creatine can be mixed with proteins, such as whey protein. If the distinction between the two is unclear, you should urgently consult our article on the difference between creatine and protein powder.

This blend can offer additional benefits, as it provides both protein for muscle repair and creatine to increase strength and power on very high-intensity efforts.

Creatine intake for weight gain and lean training

Taking creatine as part of mass gain can help increase strength, enabling more intensive training and therefore greater stimulation of muscle growth. During the dry phase, creatine can help maintain strength and performance, even when caloric intake is reduced.

However, beware: creatine causes water retention, which will gradually disappear when supplementation is stopped, but which can be problematic when the aim is to achieve a lean body...

Can creatine be taken as a course of treatment?

Long-term creatine intake has been well studied, and no danger has been demonstrated if the product meets the highest quality standards. However, we tend to recommend taking creatine as a 1 to 1.5 month course of treatment.

Although continuous supplementation ensures that creatine levels in the muscles remain high, it is worthwhile bringing muscle creatine levels down to "basal" levels, in order to accustom the muscle to working in various metabolic states.

Does creatine build muscle?

Creatine itself doesn't build muscle, but it can help improve training performance, which can lead to an increase in muscle mass over the long term.

When do the effects of creatine begin?

Some athletes are sometimes surprised not to notice anyimmediate effects from creatine. The effects of creatine generally begin to be felt between 5 days and a few weeks of regular supplementation. This may vary according to the individual and the protocol chosen.

Does creatine help you gain strength?

Yes, creatine can help increase strength. It does so by increasing the energy reserves in the muscles, enabling more effective high-intensity efforts (pure strength) and therefore more intensive training.

What is the link between creatine and the anabolic window?

The anabolic window is a post-workout period during which the body is particularly receptive to nutrient absorption. Even if this anabolic window is less crucial than has been claimed in recent years, taking creatine during this period can help maximize its absorption and use by the muscles (the "insulin-like" effect of training).

How to maximize creatine's effectiveness in building muscle fibers?

To maximize creatine's effectiveness in building muscle fibers, we recommend taking it with carbohydrates, ensuring adequate protein intake, staying hydrated and following a suitable training program. All this should be part of a healthy lifestyle and a varied, balanced diet. 

Does creatine cause weight gain?

Creatine may cause initial weight gain due to increased water in the muscles. However, over the long term, if training and nutrition are adapted, any weight gain will probably be due to an increase in muscle mass rather than an increase in body fat.

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!

Conclusion

There's no "ideal" time to take creatine that's right for everyone. The most important thing is to take creatine consistently. Whether you choose to take it before or after training, the important thing is to fit it into a routine that works for you and keeps you consistent with your supplementation.

The right post-workout diet can help maximize your training results. In addition to creatine, consider including protein and carbohydrates in your post-workout meal to support muscle recovery and growth.

Finally, remember that while creatine is just one tool to support your training, for best results it's crucial to maintain a balanced and varied diet, a proper training program, and sufficient sleep.

Ultimately, for a high-level athlete or experienced bodybuilder, the correct use of creatine can be an excellent aid, enabling you to increase your strength and power, and thus maximize muscle growth, if that's your goal. However, as with any supplement, it's important to use it responsibly and in line with your personal and/or professional health and performance goals.

Scientific sources

^1Musclecreatine loading in men - by Hultman et al - 1996

^{2International}Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine - by Kreider et al - 2017

^3Effectsof creatine supplementation and resistance training on muscle strength and weightlifting performance - by Rawson and Volek - 2003

^4CreatineSupplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis - by Lanhers et al - 2017

^5Creatinesupplementation and endurance performance: surges and sprints to win the race - by Forbes et al - 2023

^6DietarySupplements for Health, Adaptation, and Recovery in Athletes - by Rawson et al - 2018

^7Beyondmuscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury - by Dolan et al - 2019

^8CreatineSupplementation and Brain Health - by Roschel et al - 2021