Cuándo tomar creatina

When to take creatine

When to take creatine?

Before, after, or even on rest days, the key is daily consistency. Here is what the latest science says.

Introduction

Creatine is one of the most widely used supplements in the world of sports and training. Its effectiveness in improving physical performance, increasing strength, and promoting muscle mass gain is supported by hundreds of recent scientific studies. 

However, one of the most common questions is: when during the day is it best to take it to make the most of its benefits?

Throughout this article, you will find a simple, practical explanation of the best times to take creatine, how to adapt it to your daily routine, and what the latest scientific evidence says about it.

What is creatine and how does it work in the body?

Creatine is a substance that our own body produces in small amounts and that we also obtain through foods such as meat and fish. Its main role is to help produce rapid energy during intense, short-duration efforts.

When supplemented, muscle phosphocreatine stores increase, allowing you to train with greater intensity, recover better between sets and promote muscle hypertrophy in the medium and long term (Kreider et al., 2022). The most recommended form is creatine monohydrate, as it is safe, effective, and has the strongest scientific support.

Loading phase vs. maintenance phase

Traditionally, an initial loading phase of 20 grams per day for 5–7 days has been recommended, followed by a maintenance phase of 3–5 grams per day. This protocol saturates the muscles more quickly. Although you do not need to follow it if you do not want to, the Clonapure patent saves you from having to use a loading phase.

However, evidence indicates that a loading phase is not essential: a daily dose of 3–5 grams also achieves muscle saturation, although more gradually, over approximately 3–4 weeks (Kreider et al., 2017).

When to take Moremuscle creatine

The best time to take creatine

Before training

Some people take creatine before training expecting an immediate energy boost. Although it does not work like caffeine, including it in the pre-workout meal may support its absorption if combined with carbohydrates and protein (Antonio et al., 2021).

After training

Most studies suggest that taking creatine immediately after training may be slightly more beneficial for increasing muscle mass and aiding recovery. This is because, after training, muscles are more receptive to taking up nutrients (Antonio & Ciccone, 2013). This is known as the anabolic window.

On rest days

On days when you do not train, the important thing is not interrupting supplementation. Take it at the same time you usually do or with a main meal to maintain consistency.

How to take it according to your routine

The general recommendation is 3 to 5 grams per day in a single dose. If you experience digestive discomfort, you can divide it into two smaller doses.

They can be taken:

  • 5 g after training in your protein shake.
  • 2.5 g before and 2.5 g after training.
  • 5 g at breakfast on rest days.

Tips for improving absorption and avoiding discomfort

  • Dissolve it well in water or mix it with another liquid.
  • Do not take more than 5 g at once if you are not accustomed to it.
  • Taking it with carbohydrates may facilitate absorption.
  • Maintain good daily hydration.

Common mistakes when taking creatine

  1. Believing it is only useful for gaining muscle: it also aids recovery and cognitive health (Forbes et al., 2021).
  2. Forgetting to take it daily: it is a supplement that works through accumulation, so consistency is key.
  3. Neglecting water intake: creatine increases water retention within the muscle, so it is advisable to pair it with good hydration.

Special cases

In some cases, creatine may offer benefits beyond gains in muscle mass and strength, as in: 

  • Women: the benefits are the same as for men, and it helps with strength training (Smith-Ryan et al., 2021).
  • Older adults: it may prevent muscle loss and improve quality of life (Devries & Phillips, 2020).
  • Vegetarians and vegans: since they have lower natural creatine stores, supplementation may offer additional benefits (Antonio et al., 2021).

Final recommendations

To finish, you’ll be able to take away the most practical information from this article, which we’ll summarize in these 4 key points: 

  • There is no need to complicate things with the exact time; the important thing is to take creatine every day.
  • Before or after training are practical, science-backed times.
  • On rest days, continue taking it to maintain muscle levels.
  • Consistency and adherence are essential.

Conclusion

The best time to take creatine is the one that allows you to be consistent every day. Whether you take it before or after training, results will come as long as you maintain supplementation over the long term and combine it with a good diet and an appropriate training plan.

When to take Moremuscle creatine

References

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