When is the best time to take creatine?


Hi Marc,

Is it better to take recommended dosage (3-5g/day) all at once or spread throughout day rather uniformly? Either way of taking it, I would take some or all post-exercise and in the mornings of my off days. I think in the report it didn’t address this directly. In addition, I got conflicting advice for usage from two creatine products (Life Extensions Micronized Creatine Powder vs. GNC Creatine Monohydrate).

FYI: I guess including fat and protein with creatine would cause slower absorbtion, so I am leaning towards taking it all at once.

Thanks for your time on clarifying this issue for me.


Hi Charles,

Oh I’ve done it both ways.

I took it partially before my workouts and then after.

I took it all before.

I took it all after.

Didn’t make any difference to me. As long as I had creatine and had excess, I was strong, felt good and my workouts were better.

I noticed absolutely no difference taking it in segments, pre/post workouts.

At this time I take it 30 minutes before my workout. I’m using a product called V12 which is a creatine transport.

Now as far as conflicting advice from 2 different products. Go with the product recommendations. There really seems to be no perfect or right way to do this.

As I said, done both. I noticed the benefits of creatine period but didn’t see any better performance from taking it before/after or mixing it up.

I didn’t recover faster. I didn’t feel better. Just nothing.

So to me, it doesn’t matter.

But of course, there’s this viewpoint from AST…
Part 1:


Part 2:


Don’t pay attention to the product plugs. You can adapt what they are saying to any creatine product.

However, they really get into the science of creatine. Maybe too much?

If it’s all too confusing, just take the recommended dosage, once per day… and see if you like the results.

Then if you like creatine and it’s working you can get all funky with all these various methods that people preach.

Don’t get too caught up into the science. It works. It’s got a lot of research behind it and while there are about 30% of people that don’t respond, if you do, you will know.

I’d just start taking it via the recommended instructions per the product.

Then cycle off it about 8 weeks.

Then read these articles and see if you can adapt it into what you are doing. You might notice better results. You might notice nothing at all.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

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3 Responses to "When is the best time to take creatine?"

  1. George:
    May 01, 2010 06:04 am

    I want to take cretine but ppl say once u start taking it u have to take it for life. Is this true?

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  2. February 13, 2009 04:23 am

    Myth: Muscle turns to fat.

    Fact: It atrophys. Gets smaller if not used. But it doesn't become something else.

    When you stop taking creatine, some people will lose that “extra” strength. Or feeling they can do a few more reps. Creatine supplies the muscles with ATP. Energy for more contractions and muscle firing to do more work.

    When you stop, if you respond that is in the first place, you will just not have the extra ATP in surplus to be able to pump out a few more reps.

    You don't lose anything per se because creatine itself does not build muscle. The more intense, harder workouts people claim they get from taking it may cause a stalemate or a less intense workout and maybe less muscle mass but stopping creatine will not cause a lose of anything. Except some extra water weight becuase of cell volumization.

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  3. Angel:
    February 05, 2009 01:24 pm

    what happens when you stop taking creatine do you get fat.. or does your muscle turn to fat. how does your body change

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