When to Take Creatine to Support Muscle Health

Creatine is often used as a pre-workout supplement, while others think of creatine as an important part of their post-workout routine. People new to creatine supplementation and people who have used it for years may even argue about which is better: is creatine better to take before or after your daily workout? While timing can play some role in creatine's effects, consistency is the most critical part of supporting creatine benefits, including supporting muscle health and muscle mass in combination with resistance training.^† Let's dig in!

Is There a Best Time to Take Creatine?

So, here's the big question: is there a best time to take creatine? While this question has been studied, there is yet to be a real conclusion. Existing data on whether creatine should be taken before or after your workout is somewhat contradictory. As it stands, there's no real reason to worry about taking creatine before or after workout for any reason other than your personal preference.^[1]

While timing may not be particularly important to creatine, there's something that is: consistency. Like with most supplements, you'll get the benefits from creatine supplementation if you take it consistently. Ensuring you keep your creatine intake consistent can help you see the benefits of this muscle-supporting supplement. Let's explore some of the times you might prefer to take creatine.

When to Take Creatine

People prefer to take their creatine supplementation at different times of the day. Deciding when to take creatine should be dependent on your specific needs. Additionally, just because you started with one time doesn't mean you have to stick with it forever; you can try supplementing creatine at different times to see which works best for you. Here are some popular timing strategies for taking creatine.

Morning

Many of us take our daily supplements with breakfast. This helps because it gets it done first thing in the morning and ensures that we take our supplements with food and water. It's possible to include creatine in that morning supplement routine. Attaching a new supplement to your pre-existing supplement routine is an easy way to aid consistency—you're more likely to remember to take your new supplement if it's right next to your other supplements.

Pre-workout

Creatine is popular as a supplement consumed before workouts. You can mix Nature Made® Creatine Monohydrate Drink Mix Powder into your workout shake, giving you a convenient way to include creatine in your daily exercise. Pairing a creatine supplement with resistance training is an effective way to support your muscle strength, and taking it before your workout can help you maintain your creatine routine.^†

Post-workout

Don't worry if you don't like to drink a smoothie before your workout and prefer to take your supplements after. While some studies have been conducted concerning whether creatine is better taken before or after your workout, results are inconclusive, so the best time to take creatine is when it most easily fits into your schedule and preferences.^[1] If that means drinking your creatine-supplemented smoothie after your workout, go ahead.

Evening

Taking creatine in the evening is another viable option if it works with your daily routine. For some, supplementation is part of their daily self-care wind-down at night, and including creatine alongside your pre-existing supplements can help you maintain the consistency that is so important to getting creatine's benefits.

There is no strict best time to take creatine; this supplement works best if your intake is consistent, so find the easiest, most consistent time for you.

Building a Creatine Routine That Works for You

How do you build and support a daily wellness routine with creatine supplementation? There are plenty of strategies health-conscious people use to ensure they get the consistent benefits of their supplements. For example, setting daily reminders on your phone is an easy way to jog your memory, reminding you to take your supplements at the same time every day.

Placing supplements in a visible spot, whether in the kitchen or near your workout equipment, seeing your creatine supplement can help remind you and aid in consistency. While you can take creatine drink mix powder in a glass of room-temperature or warm water, many prefer to mix it into a shake or smoothie to give your daily supplementation some tasty flavor.

It's most important to find a time that works for you. If you're looking for help to build or change a supplement routine, it's always important to talk to your primary care provider. They are equipped with personal knowledge and expertise to help you build a supplement routine that works for you. While creatine can help support your workout, it's far from the only thing to think about when you exercise. Stay hydrated with water or electrolytes through your workout session. Hydration is critical to overall wellness, and replenishing the water and electrolytes lost through sweat is essential.

"How much creatine should I take?" You should always follow the suggested use printed on the label of any supplement to get a consistent dosage. Nature Made Creatine Monohydrate Drink Mix Powder provides 5 grams of creatine monohydrate in a daily dosage (1 level scoop) to support healthy aging, muscle function and muscle strength when combined with resistance training.^†

Is creatine safe? Creatine supplementation is typically considered safe for healthy individuals when taken as directed. As always, consult with a trusted medical practitioner before adding any supplement to your daily routine.^†

The Bottom Line on Creatine

The discussion around when to take creatine will probably continue online forever, or at least until more conclusive research is released. Thankfully, you don't have to worry about that! When considering creatine supplementation, consistency is much more important than timing, so pick a time that works best for you and stick with your daily creatine supplement to help support muscle strength and energy when paired with resistance training. Check out Nature Made creatine powder and explore our supplements crafted with high-quality ingredients today!^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Ribeiro F, Longobardi I, Perim P, et al. Timing of Creatine Supplementation around Exercise: A Real Concern?. Nutrients. 2021;13(8):2844. Published 2021 Aug 19. doi:10.3390/nu13082844