A group of 19 recreational male bodybuilders were given 5 grams of creatine either before or after their workouts. When you take a creatine monohydrate supplement you do need to make sure to take it at the right time. When you use the powder form of creatine monohydrate, keep in mind that it’s in your bloodstream for about one to one and a half hours. Extensive research has also demonstrated that it’s safe to consume (1, 4, 5). https://www.webmd.com/heart-disease/ldl-cholesterol-the-bad-cholesterol#1, https://www.nutricia.ie/articles/what_are_gastrointestinal_problems, https://www.livestrong.com/article/460943-side-effects-of-stopping-creatine/, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/, Fitness Business Management Software Benefits, How to Start a Personal Training Business, The 35 Best Websites for Personal Trainers, How to Speak to Personal Training Clients. One 10-week study provided a dietary supplement containing creatine, carbs and protein to adults who weight trained (18). After all, we take caffeine before a boring lecture, not after. No one can answer that aside from your doctor. A practical strategy would be to take creatine when you normally eat a carb-containing meal, but not to consume extra carbs beyond your normal diet. If you don’t need these extra calories, the excess could lead to weight gain. Taking creatine as a supplement can increase its concentration level in your cells, leading to several health and performance benefits (6, 7, 8). Our partners do not influence our content. Once ingested it takes about one hour to reach your bloodstream and then your muscles. With an hour-long workout, you should have enough time to take another serving before your muscle cells become too depleted. One study examined whether it was more effective for adult men to consume five grams of creatine before or after exercise (16). When starting a new supplement or regimen it’s important to do your research and contact your health care professional, especially if you have any underlying health concerns. Our opinions are our own. Unless your doctor has instructed you to take certain supplements, you do not have to take them. Advertiser Disclosure: We strive to help you make confident fitness software decisions. It seems that supplementing shortly before or after exercise may be better than supplementing long before or after exercise. Tyler Spraul is the director of UX and the head trainer for Exercise.com. Permanent intake – creatine in low doses We recommend using creatine continuously. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Check out our PRO Plan today to see how we can help you stay motivated, focused, and fit all year long! Creatine is a safe and effective supplement, but the best time to take it is debated. How Long Does Creatine Monohydrate Stay in Your Bloodstream? All rights reserved. What’s more, some of the studies used doses of almost 100 grams of carbs, or about 400 calories (21, 23). At the end of the study, greater increases in lean mass and greater decreases in fat mass were seen in the group that took creatine after exercise. The best time to take creatine isn’t entirely clear, but it’s likely beneficial to take it close to when you exercise. Take the creatine after a workout w/ your protein shake - … The supplementation of creatine monohydrate has been proven to have positive effects on the body Supplement timing on rest days is likely much less important than on exercise days. Creatine is one of the most popular exercise performance supplements. During the four-week study, participants weight trained five days per week and took creatine either before or after exercise. Then take 10grams 15-20minutes prior to a workout on an empty stomach w/ juice or water. You should split your supplement intake into two phases: loading and maintenance. But while you may already know that creatine is safe and effective, there seems to be confusion about the best time to take it. On days you exercise, there are three main options regarding when to take creatine. It’s all about your brand. Researchers have tried adding other ingredients, including protein, carbs, amino acids, cinnamon and various plant-based compounds to increase its effectiveness (21, 22, 23, 24, 25). We update our site regularly and all content is reviewed by credentialed fitness experts. Since 2010, Exercise.com has been working to make it easy to manage their entire fitness business in one place. When you take a creatine monohydrate supplement you do need to make sure to take it at the right time. You take your creatine when you wake up at 7 a.m. During the loading phase, you want to split your creatine monohydrate into four servings of five grams apiece. Furthermore, taking creatine with foods that contain carbs and protein could help you maximize the benefits.