The best time to take creatine is generally around your workouts, either shortly before or after exercise. Research shows mixed results on whether pre- or post-workout timing is superior, but taking it close to your workout is more beneficial than long before or after. Key points about creatine timing:
- On workout days, taking creatine within 1 to 2 hours before or within 1 hour after exercising may enhance absorption because of increased blood flow to muscles during and after exercise.
- Taking creatine with a meal containing carbs and protein may improve its absorption due to insulin effects.
- On rest days, timing is less important; consistency and maintaining muscle creatine levels by taking your daily dose with food suffices.
- Daily intake of 3-5 grams is typically recommended for maintenance, with an optional loading phase of 20 grams divided over 5-7 days to saturate muscles faster.
- The most crucial factor is taking creatine regularly every day rather than the exact timing around workouts.
In summary, take creatine near your workouts, with a slight edge possibly post-workout, and always consistently every day to achieve the best muscle and performance benefits.
