Written by: Mantasha
30 June 2025
Taking creatine after your workout is most effective, as your muscles absorb it better, especially with a protein and carb-rich meal, boosting recovery and strength gains.
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Some prefer taking creatine before training, hoping for an immediate performance boost. While research doesn’t strongly favor pre-workout over post-workout, it can still be effective, especially as part of a regular supplement routine.
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Taking half your dose before and half after a workout is a practical option. It may help keep levels steady and reduce stomach discomfort, though research doesn’t show a big advantage over taking it all at once.
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Ultimately, taking creatine daily is more important than the exact timing. Once your muscles are saturated, consistent use is key. Taking it with a carb and protein-rich meal can slightly boost absorption.
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Start with 3–5 grams daily. You can optionally load with 20 grams a day (split into four doses) for a week, but it’s not necessary if you’re consistent long-term.
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The AIS suggests mixing creatine with water and taking it alongside a meal, such as:
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-Eggs, toast, and a protein smoothie -A chicken wrap with an apple -Tofu stir-fry with rice -Cereal with yogurt and milk -Steak with salad and sweet potato
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