Is it Better to Take Creatine Before or After Your Workout? (new study tells us)
Note: Our top pick for the best Creatine supplement is Pumped Extreme Kre Alkalyn Creatine.
So you’ve no doubt heard about creatine and how great it is for building muscle. You run out to your local health food/supplement store and buy a can. You’re excited because you’re on the precipice of making even more gains.
I know I was excited buying my first tub of creatine (after researching quite a bit whether it was safe – it is). Once I had that tub in my hands I didn’t know what to do with it – particularly when to take it.
When I was at the supp store I asked the clerk helping me “so when do I take this stuff and how much do I take?” She hesitated with her answer which is never a good sign. I knew I’d have to figure it out myself.
Fortunately it didn’t take long to learn what other people did – most take 5 grams a day (unless loading) and take it after their workout.
But, is taking creating best after workout?
What about before a workout (after all studies reveal taking protein before a workout is good for building muscle)?
This study reveals that “consuming creatine immediately post-workout is superior to pre-workout” for increased muscle and strength.
How the study was conducted:
19 male bodybuilders were split into 2 groups. One group took 5 grams of creatine before workout; the other group took 5 grams after workout.
They trained 5 days a week for four weeks.
Results: Better gains for group who took creatine after their workout.