Creatine is a naturally occurring compound in the body, made from amino acids like glycine, arginine, and methionine. Around 95% of it is stored in skeletal muscle. Widely used among athletes and fitness enthusiasts, creatine is known for enhancing muscle strength, improving training capacity, and speeding up recovery.

While the benefits of creatine are well-supported, there's ongoing debate about the best time to take it—before or after exercise—to gain the most from supplementation.

Taking Creatine Before Your Workout: Pros

Though research is somewhat limited, consuming creatine before training may offer certain advantages. Creatine typically peaks in the bloodstream about 1 to 2 hours after ingestion and remains elevated for several hours.

Some researchers propose that when creatine is taken shortly before exercise, the increased blood flow during physical activity may promote better transport of creatine into muscle tissue. This could potentially improve uptake and utilization of creatine during your workout.

Taking Creatine After Your Workout: Pros

Many experts emphasize the importance of the post-exercise period—often called the anabolic window—when your muscles are primed to absorb nutrients. During this time, your body works to repair muscle tissue and replenish energy stores.

Supplementing with creatine after a workout may help accelerate muscle recovery and increase muscle protein synthesis. Some studies indicate that post-workout creatine intake may lead to greater gains in muscle mass and strength compared to taking it beforehand.

For instance, one study reported a 3% improvement in lean body mass and a 7.5% increase in bench press strength when creatine was consumed post-exercise—compared to smaller gains when taken pre-workout.

So… Which Is Better?

The current scientific evidence doesn't point to a clear winner. Some studies favor post-workout use, while others show minimal differences. What’s becoming more evident is that taking creatine around your training window—whether before or after—is likely more effective than taking it at unrelated times of the day.

Timing matters, but consistency may matter even more. Regular use of creatine—even on rest days—helps keep muscle creatine stores full, which is key to maintaining performance benefits.

Should You Use Creatine on Non-Training Days?

Yes, taking creatine daily—even when you're not exercising—can help sustain elevated creatine levels in your muscles. A consistent intake routine helps improve training outcomes over time.

If you're concerned about cost or simply prefer a more minimal approach, some research supports taking creatine only on workout days, which still shows measurable improvements in strength and endurance.

How to Supplement Creatine Effectively

If you're starting out, you may choose to begin with a loading phase:

  • 20 grams per day, split into 4 servings of 5 grams, for 5–7 days

  • Followed by a maintenance phase of 3–5 grams per day

Alternatively, you can skip loading and take 3 grams daily for about a month. This slower method also increases muscle creatine stores, just at a more gradual pace—and may avoid temporary weight gain from water retention.

Best Practices for Taking Creatine

  • With or without food? Either is fine, but taking creatine with carbs and protein may boost muscle retention.

  • Before or after exercise? Either time works—just stay close to your training session.

  • Rest days? Yes, timing doesn’t matter—just keep it consistent.

A 2017 study found that combining creatine with carbohydrates improved anaerobic performance more than creatine alone, highlighting the potential benefit of pairing it with a post-workout meal.

Quick Summary

Creatine is one of the most researched supplements in the fitness world, with benefits ranging from muscle growth and strength gains to faster recovery.

Whether you take it before or after your workout, consistency is key. The most important factor is maintaining high levels of creatine in your muscles—so aim to take it daily. Pairing creatine with carbohydrates and protein may further enhance its effects.