You're taking creatine, but you're wondering whether the time you take it affects your performance? Before, after training, or at another time of day: what's the winning strategy? Here's the answer, backed up by scientific evidence.
Creatine: essential muscle fuel
Creatine is an organic acid naturally present in muscles. It acts as a rapid energy source, promoting the production of ATP, the fuel used in short, intense efforts such as weight training, sprinting or explosive sports.
While our bodies produce them naturally, supplementation increases muscle reserves, improving strength, endurance and recovery. But to get the most out of it, does the timing of intake have a real impact?
When should you take creatine?
Scientific research is unanimous: creatine intake is effective when taken regularly. However, certain strategic moments may offer a slight advantage, depending on your goal.
Pre-training intake
Taking 3 to 5 grams of creatine around 30 minutes before training can increase available energy reserves. This enables you to train more intensely, with greater strength and stamina. However, this effect remains limited unless creatine is already saturated in the muscles.
Taken after training
Several studies, including those published in the Journal of the International Society of Sports Nutrition, indicate that taking creatine immediately after training improves muscle recovery. After a session, muscles are more receptive to nutrient absorption, which optimizes creatine utilization.
Daily intake
The most important thing is to maintain high levels of creatine in the muscles. A dose of 3 to 5 grams a day, taken at any time, is enough to saturate muscle reserves over the long term.
Is a loading phase necessary?
The loading phase consists of consuming 20 grams of creatine per day, divided into four 5-gram doses, for five to seven days. This method enables muscles to be saturated more rapidly.
Advantages: effects felt within a week.
Disadvantages: some may experience temporary water retention or digestive discomfort.
Alternatively, a daily dose of 3 to 5 grams achieves the same saturation in three to four weeks, with no side effects.
What should creatine be taken with for maximum absorption?
Creatine is best absorbed when consumed with carbohydrates or proteins, which stimulate insulin production. Ideally, it should be taken with a meal, fruit juice or post-workout shaker.
Hydration also plays a key role. Creatine attracts water to muscle cells, so it's important to drink enough to avoid dehydration.
What strategy should you adopt?
Here are the recommendations for maximizing the effects of creatine:
- Before training: for a light energy boost.
- After training: to enhance muscle recovery and growth.
- Every day: to maintain muscle saturation, whatever the time of day.
The best strategy is to take 3 to 5 grams every day, preferably after training with a protein shake or carbohydrate-rich meal. On days off, keep the same dose to a fixed time.
Side effects and precautions
Creatine is considered safe for most people, provided the recommended doses are respected. Here are a few precautions to take:
- Keep sufficiently hydrated to avoid dehydration.
- Keep to the correct dose (3 to 5 grams a day) to avoid water retention.
- Monitor renal function in case of pre-existing problems.
Conclusion
So when should you take creatine? It doesn't matter when, as long as you take it regularly. For a slight advantage, prefer to take it after training, accompanied by carbohydrates and proteins.
By integrating creatine into your daily routine, you'll maximize your performance, recovery and muscle mass gain. All that's left is to adopt it and take your training to the next level.