• When You Should Take Creatine



      By Mark Barroso Men's Fitness

      From boosting strength to building muscle to improving productivity, there are plenty of science-backed benefits linked to the popular workout supplement creatine. And according to new research published in the Journal of International Society of Sports Nutrition, whether you take the supplement before or after resistance training could amplify its effects.

      For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 grams of creatine monohydrate before workouts and another group took the same amount of creatine immediately following their workouts. The men trained five days a week for four weeks and consumed 1.9 grams of protein per kilogram of body weight.

      While creatine boosted strength and muscle mass among all men in the study, those who took creatine after working out gained more lean mass and increased their bench-press one-rep max more than men who took the supplement pre-workout.

      Beyond muscle size and strength, creatine may also improve productivity and boost testosterone. Read 6 Reasons You Should Be Taking Creatine to see what else the supplement can do for you.

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      Comments 8 Comments
      1. Othello1276's Avatar
        Othello1276 -
        Kind of a waste of an article. Where is it written that you have to take it either before or after? I've had great results taking creatine pre as well as post workout for better saturation.
      1. Aj2000's Avatar
        Aj2000 -
        Creatine has no benefit from timing only loading, that can through large amounts consumed in a short period of 5days or over a longer steady intake.

        Timing is not a factor in the slightest
      1. murk01's Avatar
        murk01 -
        Also If u eat enuff meat daily loading isnt a facter.
      1. fueledpassion's Avatar
        fueledpassion -
        Well, best case scenario would be to take it just before each meal. Creatine increases protein synthesis. This makes sense when you think about it. It attracts water to the muscle cells. So taking creatine just before bringing in large amounts of carbs would net a greater amount being partitioned to muscles instead of fat.

        Loading is important for weight gain but 5g daily is enough to benefit from its performance benefits, especially pre-workout.

        Creatine phosphate is used to restore ADP (Adenosine Di-Phosphates) to ATP (Adenosine Tri-Phosphates). However, the phosphate version of creatine is not very bioavailable after digestion so monohydrate is necessary for oral effectiveness. Any other type is a waste of time and money.
      1. sinkheadhxc's Avatar
        sinkheadhxc -
        Originally Posted by Othello1276 View Post
        Kind of a waste of an article. Where is it written that you have to take it either before or after? I've had great results taking creatine pre as well as post workout for better saturation.

        kind of a waste of a reply. who ever said it was written that you need to take it before or after? the article just states that both work.

        and as far as you seeing results both ways the article even says it works both ways! just better post workout. good job bro
      1. sinkheadhxc's Avatar
        sinkheadhxc -
        Originally Posted by Aj2000 View Post
        Creatine has no benefit from timing only loading, that can through large amounts consumed in a short period of 5days or over a longer steady intake.

        Timing is not a factor in the slightest
        well, obviously the study says otherwise. have you done a study? you should post it! :)
      1. sinkheadhxc's Avatar
        sinkheadhxc -
        Originally Posted by Aj2000 View Post
        Creatine has no benefit from timing only loading, that can through large amounts consumed in a short period of 5days or over a longer steady intake.

        Timing is not a factor in the slightest
        well, obviously, the study says otherwise. have you done a study? you should post it! :)
      1. sinkheadhxc's Avatar
        sinkheadhxc -
        Originally Posted by murk01 View Post
        Also If u eat enuff meat daily loading isnt a facter.
        i think its been proven that loading is NEVER a factor. just a waste of creatine ie. money

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