When should you take creatine?

Creatine intake and supplementation

The supplementation of creatine has proven positive effects on the body and physical performance. But when is the perfect time to take creatine in order to support muscle building?
Despite extensive research on creatine and creatine monohydrate, there are hardly any relevant studies on the ideal time of ingestion.

Intake before or after exercise

Most athletes use creatine either less than an hour before, or immediately after working out. The administration of creatine after exercise can be beneficial, as exercising stimulates the blood circulation and cells can thus be supplied with creatine more quickly. However, creatine intake is possible at any time.

Creatine intake during exercise-free time

The supplementation of creatine monohydrate is especially effective when it is taken without interruption. The daily recommended dose of 3-5 g of creatine monohydrate should therefore also be taken during exercise-free time. The time of intake does not play an important role here, and creatine can for example also be taken with meals.