Creatine - Before or After You Workout?

Creatine is a popular supplement used by athletes and fitness enthusiasts to improve their performance and increase muscle mass. It is a naturally occurring compound found in meat and fish, but many people opt to take it in supplement form to ensure they are getting enough.

One of the most common questions people have about creatine is whether they should take it before or after workouts. The answer to this question depends on a few factors, so let's take a closer look.

What is Creatine?

Before we dive into whether to take creatine before or after workouts, let's briefly go over what creatine is and how it works.

Creatine is a compound made up of three amino acids: arginine, glycine, and methionine. It is stored in our muscles and is used as a source of energy during high-intensity exercise. When we exercise, our muscles use adenosine triphosphate (ATP) as a source of energy. However, our bodies can only store a limited amount of ATP, which is why our muscles can become fatigued during intense exercise.

By taking a creatine supplement, you can increase the amount of creatine stored in your muscles, which can help increase your ATP production and delay fatigue during high-intensity exercise. This can lead to improved performance and greater gains in muscle mass.

Taking Creatine Before Workouts

Now, let's look at whether taking creatine before workouts is the best option. Some people choose to take creatine before workouts because it can help increase the amount of creatine stored in the muscles before exercise. This can help improve performance during the workout and delay fatigue.

In a study published in the Journal of the International Society of Sports Nutrition, researchers found that taking creatine before exercise can lead to greater increases in muscle mass and strength compared to taking it after exercise. This suggests that taking creatine before workouts may be more beneficial for building muscle and improving performance.

However, it's important to note that not all studies have shown a significant difference in muscle mass or performance between taking creatine before or after workouts. Additionally, taking creatine before workouts can sometimes cause stomach upset or nausea, which may be a drawback for some people.

Taking Creatine After Workouts

On the other hand, some people prefer to take creatine after workouts. This is because our muscles are most receptive to nutrients and supplements after exercise, when they are repairing and rebuilding. By taking creatine after a workout, you may be able to better absorb it and use it to support muscle growth and recovery.

In a study published in the Journal of the International Society of Sports Nutrition, researchers found that taking creatine after exercise was more effective at improving recovery and reducing muscle soreness compared to taking it before exercise. This suggests that taking creatine after workouts may be more beneficial for recovery and reducing muscle soreness.

However, it's important to note that taking creatine after workouts may not be as effective at improving performance during the workout. Additionally, some studies have found that taking creatine after exercise may lead to greater water retention and bloating, which can be a drawback for some people.

Which is Better: Before or After Workouts?

So, which is better: taking creatine before or after workouts? The answer is that it depends on your goals and preferences. If you're looking to improve performance during your workouts and increase muscle mass, taking creatine before workouts may be the better option. However, if you're more concerned with recovery and reducing muscle soreness, taking creatine after workouts may be more effective.

Ultimately, the most important factor is consistency. Regardless of whether you choose to take creatine before or after your workouts, it’s important to stick to a regular supplementation routine in order to see the best results. And one important point to remember is that in order for creatine to be most effective, it needs to be taken everyday, not just on workout days! 

As always, it’s a good idea to consult with a healthcare professional before starting any new supplement regimen to ensure that it’s safe and appropriate for you.