When to take creatine?

In the world of bodybuilding , creatine is a particularly popular dietary supplement. Used to improve physical performance and promote muscle mass gain, creatine often raises questions about its use. When should you take creatine to get the best results? Here are some answers.

Why take creatine?

Before we get into the ideal time to consume creatine, it's worth briefly reviewing why it's so sought after in the bodybuilding world. Creatine is an amino acid that occurs naturally in our bodies , particularly in our muscles. It helps provide the energy needed for muscle contractions and also plays a crucial role in protein synthesis.

Improved performance

As a dietary supplement, creatine can significantly increase the stock of phosphocreatine in muscle cells. This helps improve performance during short and intense exercises. Many studies have proven the effectiveness of taking creatine for an increase in muscle strength and power of 5 to 15% in most individuals.

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Muscle recovery and growth

Creatine supplementation not only improves performance during exercise, but also recovery after exercise. In fact, it promotes the replenishment of energy stores and accelerates the repair of fibers damaged during strength training sessions. This helps support muscle growth.

Taking creatine: When is the best time?

There are several theories about the best time to take creatine. Opinions sometimes differ, but three options seem to stand out:

Before the training session.
During training.
After training.
Spread throughout the day.

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Taking Creatine Before Training

Some people find that consuming creatine just before their workout can help maximize their energy levels and therefore improve their performance during exercise. However, it should be noted that creatine stores in the muscles are generally limited enough to last for a relatively short period of time.

So, while taking creatine does provide an energy boost, it doesn't necessarily mean that it will ultimately be used during training. The beneficial effects generally vary depending on the type of exercise being performed and the individual's fitness level.

During training

It is also possible to consume creatine during training in order to maintain a constant concentration in the blood and guarantee the necessary intake to fuel the muscles throughout the session.

Consuming Creatine After Workout

Other bodybuilders prefer to take their creatine dose after their workout. The idea behind this approach is that muscles are more receptive to creatine when they have been used during intense physical activity. By doing so, creatine would be better assimilated by the body and thus help speed up muscle recovery after exercise.

Spread the creatine intake throughout the day

Finally, some athletes opt for an even distribution of their creatine consumption throughout the day. This so-called “maintenance” method allows for a constant and regular supply of creatine, thus guaranteeing optimized energy levels in all circumstances.

Should you take creatine every day?

The answer to this question depends mainly on your goal. Generally speaking, it is recommended to:

Continue a loading phase of a few days at the start of your supplementation in order to saturate your reserves quickly and thus feel the effects quickly.
Make sure to have a regular intake of creatine after this phase in order to maintain a constant level in the body.

However, some studies suggest that daily intake is not necessarily necessary for those who already consume enough creatine through their diet (red meat, fish) even when they do not exercise.

Which strategy to choose?

Those looking for a clear-cut answer on when to take creatine may be disappointed: there is no clear consensus among experts. The scientific studies conducted on the subject are not specific or conclusive enough to validate any one of the three approaches mentioned above as superior to the others.

However, it is safe to say that taking creatine after exercise seems to be the most popular and research-backed strategy. Additionally, another option might be to combine two approaches , such as taking a dose before and after training, or spreading your intake throughout the day with an additional dose after exercise.

The Load-Follow Cycle: Another Method to Consider?

Another popular approach to taking creatine is to do a loading-tracking cycle (or “loading”). The idea is to dramatically increase creatine intake during the loading phase , so as to quickly saturate muscle stores with creatine. This phase typically lasts for a week and involves taking about 20 grams of creatine daily, divided into several doses.

Once this first step is completed, the practitioner moves on to a follow-up phase , during which he reduces his creatine consumption to around 3 to 5 grams per day, maintaining this level until the end of the cycle, which usually lasts between four and eight weeks. After which, it is recommended to take a break from taking creatine before starting a new cycle.

It is important to know that while this method has the advantage of quickly raising creatine levels in the body, it is not without its drawbacks. Indeed, excessive consumption of creatine can cause gastrointestinal problems or promote water retention in some people. It is therefore advisable to be well informed and consult a health professional before setting up a loading-tracking cycle.

Personal choice: Listen to your body!

Jar of creatine surrounded by creatine powder all around on a blue background

The ideal time to take creatine powder depends largely on your specific goals and how you respond to the supplement. For example, if you are looking to maximize performance during training, it may be best to take your creatine before or during your workout. If, on the other hand, you are primarily looking to promote muscle recovery and growth, then post-workout would be a better time to take it.