Should You Take Creatine Before or After Your Workout?

Unlocking the Full Potential of Your Performance Supplement

You’ve committed to your training, dialed in your nutrition, and added creatine to your supplement stack — but now you’re wondering: When is the best time to take it? Should you toss it in your pre-workout or wait until after you crush your last set?

Creatine is one of the most researched and effective sports supplements ever developed, but timing can make a subtle yet meaningful difference in how your body absorbs and uses it.

This guide breaks down:

• What creatine actually does

• Whether timing makes a difference

• How to use it on rest days

• What type of creatine is best

• The most common questions and myths — debunked

Whether your goal is more muscle, better performance, or faster recovery, this article will help you take the guesswork out of your creatine routine.

What Is Creatine?

Creatine is a naturally occurring compound formed from the amino acids arginine, methionine, and glycine. It helps regenerate ATP (adenosine triphosphate), your body’s primary source of explosive energy during short, high-intensity activities like sprinting, Olympic lifting, or HIIT.

Although you get about 1–2g of creatine from foods like red meat and fish, supplementation is the most effective way to fully saturate muscle stores and unlock its full performance benefits.

Benefits of Creatine Supplementation

Creatine is backed by decades of research. Here's why it’s earned its place as the gold standard of performance supplements:

Increased Lean Muscle Mass

Enhances cell volume and muscle protein synthesis for bigger, fuller muscles.

Improved Power and Strength

Boosts intramuscular ATP production, increasing performance in strength-based movements.

Enhanced Training Output

More creatine equals more energy, more reps, and more training volume — all of which support muscle growth.

Faster Recovery

Lowers post-exercise inflammation and muscle damage markers.

Supports Brain Function

Emerging research links creatine to improved cognitive performance in high-stress or sleep-deprived conditions.

Helps Combat Age-Related Muscle Loss

Protects against sarcopenia and supports strength in older adults.

Should I Take Creatine Before or After My Workout?

Here’s what the latest research tells us:

Study 1 – Post-Workout Shows Slight Edge

A Journal of the International Society of Sports Nutrition study gave participants 5g of creatine either before or after training. Those who took it post-workout saw greater increases in muscle mass and strength
(Candow et al., 2014).

Study 2 – Muscle Gains in Older Adults

Over 32 weeks, older males who used creatine after workouts gained more lean mass and strength than those who trained without it
(Ribeiro et al., 2017).

What About Studies Showing No Difference?

Several other trials found no significant difference between pre- or post-workout timing. The key takeaway: taking creatine consistently is more important than when you take it.

What About Creatine Loading?

A typical loading protocol involves:

• 20g/day split into 4 doses for 5–7 days

• Followed by 3–5g/day for maintenance

This saturates your muscle stores faster. However, if you prefer not to load, taking 3–5g daily will still get you there — it just takes a few more weeks.

Related Article: Do You Need To Load Creatine?

What’s the Best Type of Creatine?

Creatine Monohydrate

The most researched form
Cost-effective
Proven to increase size, strength, and power

Kre-Alkalyn (Buffered Creatine)

pH-corrected for better absorption
No loading required
Less GI discomfort
Smaller daily dose (3g) is effective

Related Article: Kre-Alkalyn vs. Creatine Monohydrate: What’s the Difference?

Should You Take Creatine on Rest Days?

Absolutely. Take it every day, even when you’re not training. This ensures your muscles stay saturated with creatine, helping you maintain performance and recovery benefits.

Frequently Asked Questions About Creatine

Is creatine safe?

Yes. It's one of the most clinically studied supplements in existence, with no harmful long-term effects in healthy individuals.

Will creatine make me bloated?

Some people may experience water retention within the muscle, making them look more muscular — not puffy. GI issues are rare and can be minimized with proper dosing.

Should I cycle creatine?

Not necessary. Creatine can be taken year-round without cycling.

Can I mix creatine with coffee or protein?

Yes. There’s no negative interaction with caffeine or protein. In fact, combining creatine with carbs or protein may enhance muscle uptake.

Does creatine help with endurance or just strength?

While creatine shines in anaerobic performance, some studies show benefits in endurance capacity, especially in repeated sprint efforts.

Final Thoughts: Creatine Timing, Simplified

Here’s what we know for sure:

• Creatine works — and it works really well.

• Post-workout may offer a slight edge in gains and recovery.

• Loading isn’t required, but can speed up saturation.

• Daily, consistent intake is key.

• Creatine monohydrate and Kre-Alkalyn are both excellent options — choose based on your needs.

So whether you mix it into your pre-workout, post-lift shake, or morning smoothie — just make sure you’re taking it. It's one of the most effective, safe, and affordable ways to elevate your training, body composition, and recovery.

Recommended Product:
Swolverine Kre-Alkalyn – Clinically Proven, pH-Corrected Creatine for Maximum Absorption