It's one of the questions we get asked most: should creatine go in before your workout, after it, or does it not matter at all?
The short answer: taking it every day matters far more than when you take it. But if you want to squeeze out every last bit, there are a few small things worth knowing.
Why timing matters less than you'd think
Creatine doesn't work like a pre-workout. You won't feel a kick 30 minutes after drinking it.
Instead, it works by gradually topping up the creatine stored in your muscles. Once those stores are full, they stay full as long as you keep taking it. That's why a daily habit beats perfect timing.
For reference, creatine increases physical performance in successive bursts of short-term, high-intensity exercise. That benefit comes from a daily intake of 3g. Think heavy sets, sprints and anything explosive.
Before or after training?
A handful of small studies have compared the two. Some point to a slight edge for taking it after training. But the differences are small and the research isn't conclusive.
Our take: if you train regularly, take it around your session, before or after, whichever you'll remember. Many people simply add it to their post-workout protein shake, which takes care of it in one go.
Should you take it with food?
There's some evidence that taking creatine alongside carbs and protein can help your muscles absorb it. A meal or a protein shake does the job nicely.
It's not essential, though. Water works too.
What about rest days?
Keep taking it. Rest days are part of keeping your stores topped up. Have it with breakfast or any meal, whenever suits you.
Do you need to load?
You've probably heard of a "loading phase", where you take around 20g a day, split into smaller doses, for 5 to 7 days. It fills your stores faster.
You don't have to. Taking 3 to 5g a day from the start gets you to the same place in roughly 3 to 4 weeks. It's just a bit slower, and some people find it easier on the stomach.
Can you mix it with coffee or pre-workout?
Yes. You can take creatine alongside your morning coffee or your pre-workout without any problem. Plenty of pre-workouts are used alongside a separate creatine for exactly this reason.
The simple routine we recommend
- Take 3 to 5g of creatine every day, training day or not.
- On training days, have it around your session, ideally in your post-workout shake.
- On rest days, have it with a meal.
- Drink plenty of water throughout the day.
- Stick with it. Consistency is what makes it work.
Ready to get started?
Browse our creatine range here: Shop creatine
Want a shake to take it with? Our protein range is here: Shop protein
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition, are pregnant or breastfeeding, speak to your GP before taking supplements.