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Best Time to Take Creatine for Maximum Effectiveness

By Edwina Clark, MS, RD, CSSD

October 16, 2025

Creatine (creatine monohydrate) is one of the most studied and trusted supplement ingredients for enhancing fitness and athletic performance. Whether your goal is to build muscle, get lean, recover faster, or increase strength and power, benefit-rich creatine can help. It’s now also recognized for boosting brain health.

Yet one question continues to spark debate: When is the best time to take creatine? Some experts recommend taking it before your workout, others swear by post-workout timing, and many argue that consistency matters more than timing itself. So, who’s right?

Let’s take a closer look at what the science says. Below we break down:

• Take creatine before or after a workout?

• Best times of day to take creatine

• Should you take creatine on rest days?

• How to take creatine

• Best type of creatine supplement

Best time to take creatine: Before or after exercise?

Research indicates that creatine works well whether taken before or after exercise, but evidence shows a slight advantage to taking it post-workout. Several studies suggest that consuming creatine after resistance training may promote greater increases in muscle strength and lean body mass compared to pre-workout use.

For example, a 2013 randomized clinical trial had recreational male bodybuilders take five grams of creatine either immediately before or immediately after each training session. After four weeks, the group supplementing after workouts showed more significant improvements in both muscle strength and lean body mass.

After exercise, your muscles are in a heightened state for nutrient uptake and glycogen replenishment. Taking creatine with your post-workout meal — especially one that includes carbohydrates and protein — may enhance creatine absorption into muscle tissue.

That said, if taking it before your workout is more convenient (for instance, mixed into your pre-workout drink), you’ll still benefit. The most important factor is consistency.

A 2022 meta-analysis found that pairing creatine with resistance training reliably increases muscle strength and lean body mass versus training alone, though the timing (before vs. after) only made a modest difference. Similarly, a more recent study in 34 male and female athletes supplementing either before or after workouts for eight weeks showed comparable improvements in muscle strength and getting leaner, with only minor trends favoring post-exercise use when training and nutrition were otherwise optimized.

Bottom line: Taking creatine shortly after your workout might provide a small advantage for muscle and strength gains — but the real key is consistency. Regular, daily use ensures your muscles stay saturated with creatine and you continue reaping its full performance and recovery benefits.

Is there a best time of day to take creatine?

Most research compares pre- vs. post-workout timing, not necessarily morning vs. evening vs. midday. What we do know is that maintaining consistent creatine levels matters far more than the specific time you take it.

The ideal time of day depends on your personal schedule and routine. Many people find it easiest to take creatine:

• After a workout, when muscles are primed for nutrient uptake

• With a meal or snack, which may facilitate absorption and minimize stomach discomfort

• At the same time every day, to help build consistency and sustain muscle saturation

Ultimately, what’s most important is daily use. Studies show that three to five grams per day is effective for promoting muscle strength.

If post-workout timing doesn’t fit your schedule, simply take your serving with breakfast, lunch, or another meal you won’t forget. The key takeaway: consistency beats clock time when it comes to getting the most from creatine.

Should you take creatine on rest days or just when you exercise?

Yes, you should continue taking creatine even on rest days. Creatine isn’t a quick energy booster; it works by supporting your muscles over time. Consistency is what drives results, not just the days you train.

Skipping servings on non-training days can gradually lower your muscle creatine levels, reducing its overall effectiveness. Research supports maintaining your routine daily, as studies show that continuing creatine intake on rest days helps with full muscle benefits and maximize strength and recovery benefits.

Aim to take it at the same time each day — whether with a meal or your morning shake — to keep levels steady and ensure results over time.

How to take creatine

When deciding how to take creatine, consider the following factors. As always, however, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

• Loading phase (optional): Some people start with a “loading phase” of 20 grams per day (split into four servings) for five to seven days to saturate muscle stores faster, then switch to a maintenance dose of three to five grams per day.

• Maintenance phase: After loading (or from the start, if you skip loading), three to five grams per day is typical to maintain creatine stores.

• Mix with water: For each 5-gram serving, simply mix with 6 to 8 ounces of water. It mixes better with room temperature or warm water than cold.

• Optionally take with food: It’s not strictly required, but taking creatine with food — especially meals that include both carbohydrates and protein — can improve how well your body absorbs it, according to the International Society of Sports Nutrition. When you eat, insulin levels rise, helping transport creatine into muscle cells more efficiently.

• Hydration: Creatine draws water into your muscle cells, so staying well-hydrated is essential.

• Training status, diet and baseline creatine: Vegetarians or those with lower creatine intake from food tend to respond more and may see more noticeable gains.

• Quality of supplement: Use creatine monohydrate (most studied form), and get a high-quality product.

• Consistency: Skipping servings can reduce its effectiveness. Daily use is key.

Best type of creatine supplement

The best creatine ingredient is creatine monohydrate, which is the most researched form. Look for high-quality, third-party-tested brands with no unnecessary fillers.

Ancient Nutrition’s Creatine + Collagen is one such brand and supplement. It’s the only creatine on the market that combines creatine with a specific collagen ingredient. This formula combines 5g of creatine monohydrate and clinically validated fermented eggshell membrane collagen to build lean body mass, promote recovery and support cognitive health. The fermented eggshell membrane collagen also helps improve joint comfort, mobility and recovery.

Unflavored, it’s a versatile option that you can add to most liquids. The 5g of creatine promotes less risk of bloating or water retention vs. larger amounts. If you experience bloating or mild stomach discomfort when taking it on an empty stomach, try mixing it into a smoothie or pairing it with a small meal to make it easier on digestion.

There’s also Ancient Nutrition’s Creatine + Collagen + Electrolytes, which has real food electrolytes built into the formula for balanced hydration. Its lemon flavor is perfect in just water for a refreshing post-workout beverage, when you want to replace those electrolytes.

Edwina Clark, RD, is a registered dietitian, foodie and fitness-junkie on a mission to help others lead healthy and happy lives. Her clinical training experience includes weight management, diabetes, gut health, allergies and sports nutrition. Now based in Alexandria, Virginia, this proud Australian has over a decade of experience bringing evidence-based health and wellness products to market. Edwina is an Ancient Nutrition paid partner and part of Ancient Nutrition's Wellness Roundtable.