The Best Time To Take Creatine

Creatine is one of the most researched and popular sports supplements around today. There are various forms of Creatine available, however, the majority of research generally relates to Creatine Monohydrate – the most widely available and cost effective version of Creatine. The beneficial effects of Creatine are well documented and supplementation has been shown to increase size, strength and endurance. However, the best time to take Creatine to attain the greatest benefit remains a hotly contested issue amongst experts.

Creatine Overview

Creatine research is a diverse body of literature. However, much of this research is conducted using participants that are either relatively new to weight training or Creatine supplementation. Research also tends to be concerned with a relatively short period of time, say 4-8 weeks – which is not representative of the majority of supplementation users health and physique goals. The problem with placing too much emphasis on the results from such research is that for those who are relatively experienced athletes, or those looking to take Creatine over longer periods the results may not be applicable.

It is a fundamental truth of physical activity that those who engage with training or supplements will experience the greatest gains at the outset of any new protocol, with the size of the gains diminishing over time. In short, research using untrained subjects may exaggerate the effectiveness of products when contrasted against long term use. That said, if you are new to the supplement and/or new to physical exercise, Creatine supplementation has been demonstrated to provde significant results in a short period of time. The more experienced of you will need to be more patient to see the beneficial effects of Creatine supplementation. Unfortunately, phsycial activity and exercise follows the law of diminshing returns – the more you do the less significant the results.

Creatine Timing

Creatine research is concerned only with a relatively short window of exercise and longitudinal studies are few and far between. However, as a general rule Creatine is not taken in isolation and is thought to be best combined with protein and carbohydrate. Research has suggested that this combination is more effective when consumed pre and post workout than at other times of the day. Other research has illustrated that taking a Whey Protein, Carbohydrate and Creatine drink post-workout (also referred to as the ‘Anabolic Window’) is more effective than consuming this at any other time of the day.

Creatine & The Anabolic Window

The Anabolic Window refers to the period of time immediately following strenuous physical activity. It is believed that because of the muscle breakdown that occurs during activity the muscles are much more susceptible to the recruitment of nutrients needed for recovery at this time. The Anabolic Window is considered to cover a period of anything between 45 minutes and 3 hours following exercise with muscle sensitivity diminishing over time. The simple fact is that there is no conclusive evidence to prove the existence of the Anabolic Window, however, there is also no reason to delay the consumption of nutrients following a work out either. Therefore, it makes sense to consume Creatine, Whey and Carbohydrate mix in the post-workout window to be assured of the maximum potential consumption benefits.

Creatine Summary

• Creatine research is varied and inconclusive as to timing effectiveness.
• Take 6-10 grams of Creatine per day for at least three weeks to enjoy maximal benefit.
• It makes sense to consume a Creatine / Carbohydrate / Whey Protein drink as soon as possible following a workout.