Read on to get a refresher on the benefits of creatine — and to learn why timing isn’t as important as consistency.
Creatine is a well-tested, effective, and super-popular sports nutrition supplement that can help support muscle growth, performance, and strength.
Table of Contents
When Should You Take Creatine?
As the most popular and the most heavily studied muscle-building supplement on earth, it’s a no-brainer that you should be taking a creatine supplement to build muscle mass and fuel your weight training workouts. Creatine supplements will replenish your ATP energy levels to allow you to get out those crucial final reps that can make all the difference.
One of the effects of creatine also pushes water into your muscles to make them appear fuller.
There is little debate about whether or not you should take creatine, but quite a lot a differing of opinions when it comes to when it should be taken. The debate usually relates to your workout days and comes down to 3 options:
- Take it any time you feel like
- Take it just before your workout
- Take it just after your workout
Not surprisingly, there have been studies to assess what is the best time of day to take creatine. In one study, the question under focus was should creatine be taken immediately before or immediately after a workout. It involved two groups of experienced weight trainers. The first group took 5 g of creatine 20 minutes before their workout, while the other took it 20 minutes after their training session.
When the results were analyzed, it was shown that the after-workout group had slightly better results in terms of lean mass gains and strength increase than those who took it pre-workout. However, some other studies indicated that there was no significant difference based on whether creatine was supplemented before or after training.
While it seems that it doesn’t make much difference whether you take creatine just before or just after your workout, there is some evidence that taking it in the vicinity of your training is a better idea than taking it either hour before or hours after.
A study had participants divided into two groups. The first took creatine around their workouts, while the third took the supplement several hours either before or after their training session.
Increases in strength and muscle size were significantly greater in the group that had a creatine intake close to their workout.
So, the research evidence makes it pretty clear that you should take creatine around your workout. It doesn’t seem to matter whether you take it before or after. If taken before heading to the gym, however, I recommend doing so about 20 minutes ahead of time. Taking it seconds before you begin your first set may cause stomach upset.
How Often Should You Cycle Creatine?
There is no one-size-fits-all answer to this question, as the best cycling schedule will depend on a variety of factors, including your age, overall health, and fitness goals. Some people may benefit from taking creatine on rest days every so often, while others may find that regular cycles of creatine supplementation are better for their body.
First of all, many athletes and bodybuilders take creatine on rest days in order to help them recover from their workouts. This is because creatine helps the body produce more energy, which can make it easier for the person to get through their workouts. Additionally, since creatine improves recovery times after exercise, taking it on rest days can actually help the person recover faster and feel less soreness and fatigue after working out.
Another reason why many people take creatine on rest days is that it can help them build muscle more quickly. Creatine increases the amount of protein in your muscles, which helps stimulate muscle growth. Therefore, taking creatine on rest days can be a great way to give your muscles a boost and help you build muscle more quickly.
However, there are some potential risks associated with taking creatine on rest days. For example, it can cause stomach upset in some people. Additionally, if a person takes too much creatine at once, they may experience side effects like nausea and headaches. Finally, taking creatine too frequently or at high doses can contribute to dehydration and excess water weight.
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Creatine Timing- Pre Or Post Workout?
The question- should creatine be taken before, or after the workout? Or can it be consumed irrespective of the clock? To answer this, let’s look at some studies. A study conducted by Exercise Metabolism Unit compared the timings of supplement intake. One group consumed creatine near to their workout (Pre or Post) and another group took creatine keeping a gap in between their workout (Pre or Post). The group which took creatine soon before or after their workout gained more strength and muscle mass as compared to the group that took creatine in the morning or in the evening, irrespective of workout timings. Therefore, it certainly does make sense to take creatine near to your workout, either immediately before or after.
The only purpose to take creatine on rest days is to keep creatine levels in your muscles elevated. If you are loading creatine, you have to follow the loading cycle which requires you to take 20gm of creatine irrespective of your training days. If you are on the maintenance dose of 3 to 5gm per day, you still have to take it on the rest days to maintain the high levels on creatine concentration in your muscles. However, it is more important to not to skip creatine on rest days if you are loading creatine otherwise loading will not happen. A continuous high dose of 20gm is necessary for 5 days to load it. On the other hand, even if you miss a maintenance dose of 3 to 5grams on your rest day, it won’t make a major difference. Ideally, you should take it on rest days too. Another important thing to note is that creatine absorption increases if it is consumed with carbohydrates. Also, protein and amino acids also increase the extent to which your body retains creatine. Therefore consuming creatine with a balanced meal of carb and protein is also a good strategy to follow for maximum absorption of creatine.
What Happens If I Skip A Day Of Creatine?
If you skip a day of creatine, it is possible that your muscles may not recover as quickly from your workouts. However, there are other supplements or techniques that can help promote muscle recovery on rest days, such as protein shakes and stretching.
Additionally, if you are concerned about taking creatine on rest days, you may want to consult with your doctor or a nutritionist to discuss the pros and cons of taking it. In the end, whether you choose to take creatine on rest days is up to you, but it’s important to consider all of the potential risks and benefits before making your decision.
Overall, whether you decide to take creatine on rest days is up to you. Some people may find that the benefits of taking it outweigh the risks, while others may prefer to skip it altogether. However, before making your decision, it’s important to consider all of the potential side effects and discuss them with your doctor or a nutritionist.
With proper planning and care, you can get the most out of your workouts on rest days by taking creatine supplements. Just be sure to consult with your doctor beforehand, and always follow the recommended dosage instructions carefully.
It’s Best To Supplement Shortly Before Or After Exercise
It seems that supplementing shortly before or after exercise may be better than supplementing long before or after exercise.
One 10-week study provided a dietary supplement containing creatine, carbs, and protein to adults who weight trained.
Participants were divided into two groups. One group took the supplement soon before and after exercise, while the other group took the supplement in the morning and evening, so not close to exercise.
At the end of the study, the group that took the supplement close to exercise gained more muscle and strength than the group that took the supplement in the morning and evening.
Based on this research, it may be better to take creatine close to exercise, rather than at some other time of the day.
For example, you could take the whole dose after you exercise or split the dose, taking half of it before you exercise and the other half afterward.
Is It Best To Take Creatine Before Or After A Workout?
You should take a creatine supplement even on the days that you are not planning to have a workout. This will allow you to maintain your storage levels of creatine in the muscle cells. On these days, it doesn’t make any difference what time of day you take the supplement.
The next question that needs to be addressed is whether you should take creatine on an empty stomach or with food. There are even studies out there that have addressed this query.
The research consensus is that taking protein along with creatine will increase the uptake of creatine into the muscle cells. That makes it a good idea to consume your creatine along with your pre or post protein workout shake. One study even showed that the amino acid profile in protein foods helps to retain creatine within the muscle cell.
Simply sprinkle 5 grams of creatine powder into the mix and you’ll be able to benefit from the greater uptake.
When it comes to combining creatine with carbs, the research is mixed. While some studies show a slightly increased creatine uptake in the muscles, others show no difference. Of course, even if taking creatine with carbs does lead to a slight increase in creatine absorption, you don’t want to take in unnecessary carbs which may lead to fat gain for that added benefit.
The bottom line here seems to be that you are better off taking creatine with a portion of protein than taking it on an empty stomach.
How Can I Plan My Rest Days For Maximum Muscle Growth?
There is no one right way to plan your rest days for maximum muscle growth, as this will vary depending on factors like your individual workout routine, diet, and lifestyle. Some considerations to keep in mind when planning your rest days include consulting with a fitness or nutrition expert for guidance, ensuring that you’re getting enough sleep each night, and incorporating regular stretching and protein-rich foods into your diet.
Additionally, you may want to experiment with different rest day routines to find one that works best for you. For example, some people prefer to take lighter workouts on their rest days, while others may focus more on recovery techniques like foam rolling or massage therapy. Ultimately, the key is to find a balance between rest and recovery that works best for your body and goals.
So if you’re looking to maximize muscle growth on your rest days, the most important thing is to be strategic about planning and executing your rest day routine. With the right approach, you can ensure that you’re giving your body enough time to recover while also continuing to make progress towards your fitness goals.
Can You Overdose On Creatine?
As we have already identified, the recommended daily dosage of creatine is 3-5 grams. There is no need to rake more than that, though the question of creatine loading during the first week of your supplementation is an open question. This involves taking 20 grams per day for 5 days and then dropping to a maintenance phase of 5 grams per day.
If you do decide to take a higher amount than the recommended dose, you may experience the following minor side effects:
- Stomach bloating
- Gas
- Burping
- Diarrhea
- Constipation
That bloated stomach feeling is the result of water retention. So any added weight that you gain is likely to be water weight. You are less likely to suffer from stomach bloating by avoiding the creatine loading phase protocol and keeping your maintenance dose to 5 grams or under.
Studies have shown that when you take under 5 grams of creatine per day, you will also avoid the adverse effects of stomach discomfort, diarrhea, and constipation.
How Long Does Creatine Take To Show Results?
Creatine supplements will only have energy effects on your body if you are already hydrated, and it could be dangerous to take them when trying to lose weight. The length of time it takes for the effects to show up in your body depends on how much creatine you have stored in your cells- which could be anywhere from seven days to 28 days.
Some factors that may affect the length of time it takes for creatine to show results include how often you workout, how much rest you get between workouts, and whether or not you are following a special diet or taking other supplements in addition to creatine. One common strategy is to consume a few servings of creatine throughout the day, which may help ensure that your body has enough energy for exercise and recovery.
However, it is important to be mindful of how creatine affects your body and how long the results last. Some reported side effects of taking high doses of creatine include bloating, cramping, and digestive issues. So if you experience any negative symptoms, it may be best to consult your doctor or a fitness professional for guidance on how to proceed.
In general, however, the length of time it takes for creatine to show results will depend on several factors specific to you and your body. With the right approach, though, you can boost your energy levels and build lean muscle mass in a safe, effective way.
Will Creatine Make Me Look Leaner?
Although some people believe that creatine causes water retention, there is no scientific evidence to support this claim. In fact, research suggests that not only does creatine help you gain lean muscle mass, but it may also help you lose fat.
Creatine supplements cause your muscles to bloom by taking water from other parts of your body and storing it in the muscles. If you start consuming creatine, don’t be alarmed if you notice bloating or puffiness in random areas of your face; this is just caused by the extra water that has been taken up. You might also gain some weight because of the water retention, but this will eventually even out.
One of the benefits of creatine is that it helps you burn fat more efficiently. This occurs because, with the extra water in your cells, you have extra fuel for your body to use as energy. Ultimately, this means that you are getting leaner and burning fat faster than usual when taking creatine supplements.
In conclusion, while creatine can be beneficial for some athletes and bodybuilders on rest days, it is important to carefully consider the risks before taking it regularly. If you are thinking about taking creatine on your rest days, be sure to consult with your doctor first, and always follow dosage instructions closely.
Final Thoughts
Creatine is a safe and effective supplement, but the best time to take it is debated.
On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after.
If your goal is to create muscle growth and get stronger, you should definitely supplement with creatine. Take it both on your training day and your rest day to maintain a constant store in your muscle cells. On your training days, take creatine about 20 minutes before or after your workout with protein. On your non-training days, you can take your creatine any time, but should also consume it with protein.
Frequently Asked Questions
What Supplements Should Be Taken To Build Muscle?
The first and most important supplement to take is creatine as described in this article. You should also take a whey protein powder that you can mix up as a pre or post-workout shake. After that, you might consider also taking branch chain amino acids (BCAAs), glutamine, beta-alanine, and fish oil.
How To Take Creatine?
Creatine is one of the most effective and also most causative supplement. Excessive use of it can also cause side effects like dehydration and reduced water in the body in muscles. These things lead to weakness and also reduced exercise power.
So, here dosage of it plays the most important role. A proper dosage of Creatine can bring outstanding results. Usually, 3-5 grams of creatine per day that is one serving each day is enough for our body to provide enough energy and muscle growth.
Creatine usage should also be decreased or stopped after some continuous usage as continuous usage can cause harm to bones.