Creatine Before or After

The Benefits of Taking Creatine Before or After a Workout

Over the years, creatine has established its reputation as an imperative component in the daily routine for anybody looking to enhance strength and improve their lean muscle mass. It is something that any athlete who is seriously pursuing muscle gains needs in order to take their gains to the next level. Regardless of whether you are an athlete or a body builder, a systematic and timely intake of creatine will provide you with an extensive range of benefits.

While creatine supplements enjoy a great deal of popularity among bodybuilders and athletes, there is still a sizable population that is skeptic about what creatine actually brings to the table. What needs to be understood is that in order to achieve the results you are looking for, your creatine intake needs to be in a systematic fashion with an emphasis on WHEN you take it. Here we explore how you can benefit from taking creatine before or after your workout. 

Building Muscle

If your objective is to build your strength, then you need know about the benefits of whey protein and creatine. You’re also most likely involved in highly intense training. A lot of people who work towards this objective at some point feel that they have reached a point where they cannot improve further or that they have “peaked.”

This is where creatine can give you the boost you so badly need to move to the next level. It has been indicated through various studies that creatine can play a huge role in generating phospocreatine. This enables you to achieve higher performance levels when you are doing short span strength building exercises that are highly intense. Creatine gives you the power for those short yet explosive sets. Taking creatine supplements helps you achieve this.

You should also eat foods rich in creatine such as tuna, pork, salmon, or beef.

The Head Start

If you are an athlete, you probably understand how important it is to get a great start in a competition. The confidence boost and sheer adrenaline rush you get with a good start is simply without comparison. Taking a creatine shake has been observed to boost your performance in the first 30 seconds of a performance by at least 9%, so in the world of sports where seconds make all the difference, this could be a game changer for you.

Testosterone Boost

Men in their thirties are bound to experience a drop in their testosterone levels. The decline may vary from person to person. As a consequence, you will start feeling fatigued, find your strength fading a bit, and experience a sharp decline in your sex drive.

Taking a creatine supplement and/or a testosterone supplement is a natural way to restore and increase your testosterone levels. Daily intake of creatine supplements has shown to result in rising testosterone levels in males in their mid-thirties.

Grow Muscle with Creatine

Just like protein is imperative for growing muscle, creatine can play a crucial role in helping you build muscle tissue. It has been observed in various studies that bodybuilders who added creatine supplements to their workout regimens were able to achieve a significant rise in muscle mass and strength. Creatine also helps to improve the regenerative characteristics of the muscle and aids in maintaining skeletal muscle. This is pivotal when you go through rigorous workouts on a daily basis since you experience a lot of wear and tear in your muscles.

Other Benefits of Creatine

Apart from improving your physical prowess, creatine has been proven to enhance mental sharpness. Studies have revealed that individuals who take at least 5 g of creatine on a daily basis for at least 6 weeks continuously experienced improved information processing skills, memory function, and overall cognitive functioning. Studies also revealed that regular and systematic creatine intake can enhance your productivity levels and help you get more done during the day. Regardless of what your realm of activity is, it helps to squeeze the maximum out of your time on any given day.

In recent times, there has been a great deal of discussion about the best time to take creatine. Various studies have been performed on the benefits of taking creatine before a workout versus after. While creatine was shown to improve muscle mass and strength regardless of when it was consumed, there were marginally higher levels of performance and muscle mass building when it was taken post workout.

Types of Creatine Supplements

Today, there are so many creatine products on the market that it can be tricky to choose the right one. Creatine comes in powder form, capsules, and in a shake. So, how do you know what’s right for you? Well first, it’s always better to consume powders and liquids as opposed to pills. Powders and liquids are able to bypass the stomach which enables more of the supplement to reach the body and take effect.

What Supplements Contain Creatine?

The two most popular supplements are creatine monohydrate and kre-alkalyn buffered creatine. While creatine monohydrate is commonly referred to as “natural creatine,” buffered creatine offers the exact same benefits without any of the potential side effects. Buffered creatine is also processed by the body at a much quicker and more efficient rate.

Taking either of the supplements will provide a blast of 5,000 mg to the body just before or after your workout. This will definitely enable you to achieve your muscle building goals.

Other supplements that contain creatine, as well as, a larger chunk of vitamins and nutrients are pre-workouts and post-workouts.

Pre-workouts generally contain a decent amount of creatine which provides energy for the body to maximize its workout while in the gym. This pushes your muscles harder, enabling them to maximize each rep and generate rapid gains.

On the other hand, post-workouts refuel and energize your body. This is due in part to the creatine contained within the supplement. When your body is able to recover faster post-workout, your muscle repair at a faster rate and you’re able to return to the gym quicker. This expedites the muscle building process.


While creatine is an essential supplement for all athletes and bodybuilders that are putting on muscle mass, it is more beneficial to take creatine post-workout than pre-workout. A blast of creatine after your workout will maximize your gains, repair your muscles, and allow your muscles to recover. When this happens, you’re able to get back into the gym and push your muscles even further. In short, creatine is essential for rapid muscle growth.