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Creatine Timing

Is it better to take creatine before or after workouts?

Creatine before or after a workout?

I've recommended taking creatine BOTH before and after workouts for over a decade. It simply works the best in the gym and research also backs up this practice.

However, there is debate still going on out there amongst the other experts on whether it is best to take creatine preworkout or postworkout. Well, for those who for some reason only want to take creatine once a day, a recent study by a colleague of mine, Dr. Jose Antonio, may have the answer for you: or not. They gave recreational male bodybuilders (basically guys like you and me), either 5 grams of creatine monohydrate immediately before they worked out for four weeks, or 5 grams of creatine monohydrate immediately after they worked out for the four-week period. On non-training days the subjects were allowed to take the creatine whenever they desired. They reported in a 2013 issue of the Journal of The International Society of Nutrition that there really wasn't any difference between the two groups for lean mass gains, body fat, or muscle strength. However, when they ran some much weaker statistics there was evidence that POSSIBLY taking creatine postworkout was more effective on lean muscle gains and muscle strength.

Jim's take-home points:

I want to first be clear here that I am NOT bashing Dr. Jose Antonio. Dr. Antonio is someone that I consider a friend and someone I regard as a very smart person. He stated in the paper that there were no significant differences between taking creatine preworkout or postworkout. And only when they used magnitude-based inference was there any evidence that postworkout MIGHT be better than preworkout. However, the media is

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