The Best Time to Take Creatine
Pre-workout? Post-workout? With food? Without? Here is what the research actually says about creatine timing.
Does Timing Actually Matter?
Creatine timing is one of the most debated topics in sports nutrition. The short answer: timing matters less than consistency. But the research does offer some nuance worth understanding.
The Research on Pre vs. Post-Workout
A 2013 randomized controlled trial by Antonio and Ciccone (published in the Journal of the International Society of Sports Nutrition) assigned 19 recreational male bodybuilders to either pre-workout or post-workout creatine supplementation (5 g/day) for 4 weeks of resistance training. The post-workout group showed slightly greater improvements in lean mass and strength, but the differences were modest and the study was small. [1]
A larger 2021 meta-analysis by Lanhers et al. in European Journal of Sport Science found that while some studies favor post-workout timing, the overall evidence does not support strong conclusions about optimal timing — the effect of creatine on strength is robust regardless of when it is taken. [2]
With Food: A Meaningful Advantage
One timing consideration that does have stronger evidence: taking creatine with carbohydrates or a combination of carbohydrates and protein significantly enhances creatine retention in muscle tissue.
The ISSN position stand notes: "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention." [3] This is thought to be mediated by insulin, which stimulates the creatine transporter in muscle cells.
Practical Recommendation
| Timing | Evidence |
|---|---|
| Post-workout | Slightly favored in some studies [1] |
| With a meal (carbs + protein) | Enhances creatine retention [3] |
| Daily consistency | Most important factor overall [3] |
The Bottom Line
Take creatine daily — that is the most important thing. If you want to optimize slightly, take it post-workout with a meal containing carbohydrates and protein. NuKosh gummies are easy to take at any time, making daily consistency simple.
References
1. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36. https://doi.org/10.1186/1550-2783-10-36
2. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Eur J Sport Sci. 2017;17(8):928–939. https://doi.org/10.1080/17461391.2017.1341640
3. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://doi.org/10.1186/s12970-017-0173-z (PMC5469049)
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