When to Take Creatine: Before or After a Workout, and on Rest Days

The best time to take creatine is whenever you will take it every day. Creatine works by slowly filling your muscles’ creatine stores, so taking it daily matters more than the exact hour. Studies comparing creatine before and after a workout mostly find similar results, with a few hints that after may be slightly better. This guide covers before vs after, morning vs night, rest days, loading and whether to take it with food.

It is educational, not medical advice.

Key Takeaways

• Daily use matters most. 3 to 5 g a day keeps muscle creatine stores topped up once they are full (Kreider et al., 2017).
• Before or after a workout: most trials found no difference in muscle or strength gains (Candow et al., 2014; Forbes et al., 2021; Dinan et al., 2022).
• After may have a slight edge, based on one small study, but reviews say the evidence is too limited to be sure (Antonio and Ciccone, 2013; Ribeiro et al., 2021).
• Rest days: keep taking it, so your stores stay full.
• With food: taking creatine with carbohydrate, or carbohydrate and protein, has been linked to better creatine retention (Kreider et al., 2017).

Why Daily Timing Matters Less Than You Think

Creatine does not work like caffeine. One dose does not give you a boost an hour later. Instead, taking it daily gradually raises the creatine stored in your muscles, and those stores support short, intense efforts such as lifting and sprinting. Taking 3 to 5 g a day fills the stores over about 3 to 4 weeks, and the same amount keeps them full after that (Kreider et al., 2017).

Because the effect builds over weeks, the best time of day is the one you can stick to. How quickly results show up is covered in creatine before and after.

Should You Take Creatine Before or After a Workout?

Several trials have tested this directly:

• Older adults: 22 people took creatine either before or after supervised resistance training 3 times a week for 12 weeks. Both groups gained similar muscle and strength (Candow et al., 2014).
• Young adults: 10 people took creatine before training one side of the body and after training the other side for 8 weeks. Gains in muscle thickness and strength were similar on both sides (Forbes et al., 2021).
• College athletes: 34 men and women took 5 g within an hour before or within an hour after training, or a placebo, for 8 weeks, along with protein and carbohydrate. All groups improved similarly, and timing made no extra difference (Dinan et al., 2022).
• Bodybuilders: in a 4-week study of 19 men taking 5 g immediately before or immediately after training, the authors judged that after looked slightly better for body composition and strength, using a statistical approach based on likely effects rather than a standard significance test (Antonio and Ciccone, 2013).

Reviews of this research conclude that taking creatine after exercise may have a small advantage, but the studies are few and small, so it is not settled (Ribeiro et al., 2021; Candow et al., 2022). In short, either works. If you want to follow the slight lean in the evidence, take it after training. For timing around training and what studies measured on soreness, see our guide to creatine for recovery.

Morning or Night?

Morning or evening both work, because creatine builds up in your muscles over time rather than acting within hours. Pick a time that fits your routine, such as with breakfast or with your post-workout meal.

Should You Take Creatine on Rest Days?

Yes. Taking creatine every day, including days you do not train, keeps your muscle stores full; the usual guidance is 3 to 5 g a day after the stores are filled (Kreider et al., 2017). In the bodybuilder study above, participants also took their 5 g on non-training days (Antonio and Ciccone, 2013). On rest days, take it at any convenient time, ideally with a meal.

Do You Need a Loading Phase?

No, but it is faster. The quickest way to fill muscle stores is about 0.3 g per kg of body weight a day, often split into four 5 g doses, for 5 to 7 days, then 3 to 5 g a day. Taking 3 to 5 g a day from the start fills the stores in about 3 to 4 weeks instead (Kreider et al., 2017). If you are concerned about bloating or water weight, see creatine side effects.

Wondering whether loading affects your hair? See does creatine cause hair loss?

Doses, side effects and whether loading is worth it are covered in our guide to the creatine loading phase.

For how many grams to take by body weight and goal, see how much creatine per day.

Should You Take Creatine With Food?

Taking creatine with carbohydrate, or with carbohydrate and protein, has been reported to promote greater creatine retention in muscle (Kreider et al., 2017). A simple way to do this is to take it with a meal or a post-workout shake. Creatine mixes into water, juice or a smoothie.

Taking creatine with your morning coffee or a pre-workout drink? See creatine and caffeine for what the research found about timing.

When to Take Creatine Gummies or Capsules

The same rules apply to every form: what matters is the total grams of creatine you get each day. Gummies and capsules can hold less creatine per piece than a scoop of powder, so check the label to make sure your daily total reaches 3 to 5 g. The forms are compared in creatine powder vs pills vs gummies.

A Simple Creatine Routine

• Take 3 to 5 g of creatine monohydrate every day, training days and rest days.
• On training days, take it before or after your workout; after, with a meal or shake, follows the slight lean in the research.
• On rest days, take it with any meal.
• Drink normally and keep the habit going; missed days matter more than the clock.

Creatine is not only for lifters; see creatine for women and creatine for brain health. Vegetarians and vegans start with lower stores; see is creatine vegan?

Coming Soon From Synchronicity

Our Creatine Monohydrate powder will have 5 g of creatine monohydrate in every scoop. It is not on sale yet. Join the waitlist on the product page to hear when it launches; no payment is taken.

More guides are in our Learn hub.

Safety note: people with kidney disease, those who are pregnant or breastfeeding, and anyone taking prescription medicines should talk with a clinician before taking creatine.

Sources

• Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017. PubMed
• Candow DG et al. Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults. Research in Sports Medicine, 2014. PubMed
• Forbes SC et al. Timing of creatine supplementation does not influence gains in unilateral muscle hypertrophy or strength from resistance training in young adults: a within-subject design. The Journal of Sports Medicine and Physical Fitness, 2021. PubMed
• Dinan NE et al. Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. Frontiers in Sports and Active Living, 2022. PubMed
• Antonio J et al. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 2013. PubMed
• Ribeiro F et al. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients, 2021. PubMed
• Candow DG et al. Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? Frontiers in Sports and Active Living, 2022. PubMed

Frequently Asked Questions

When is the best time to take creatine?

Whenever you will take it every day. Daily use matters more than timing; after a workout may have a slight edge, but the evidence is limited.

Should I take creatine before or after a workout?

Either works. Most trials found similar gains, and one small study leaned toward after.

Should I take creatine on rest days?

Yes. Taking 3 to 5 g every day keeps your muscle creatine stores full.

Is it better to take creatine in the morning or at night?

Either works, because creatine builds up over time. Choose the time you will remember.

Should I take creatine with food?

It can help. Taking it with carbohydrate, or carbohydrate and protein, has been linked to better creatine retention.

Do I need to load creatine?

No. Loading fills your stores in about a week; 3 to 5 g a day gets there in about 3 to 4 weeks.

How long does creatine take to work?

Muscle stores fill in about a week with loading or 3 to 4 weeks without it.

When should I take creatine gummies?

The same as powder: daily, at a time you will stick to, making sure the total reaches 3 to 5 g.

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.