Is it ‘creatine o’clock’? Consistency is key when taking this dietary supplement
What is creatine?
Creatine powder is a protein-like nutrient that is made of a mix of amino acids, which are like microscopic Lego-like blocks that build muscle in our body. This substance can be found naturally in red meat, but we often have to supplement to get adequate amounts.
Creatine has become a major nutrition buzz word lately, largely thanks to all the amazing things it can do: protect our muscles as we age, support bone health, restore youthful skin, speed weight loss and even protect against memory loss.
It’s clear that taking creatine is a smart route to longevity. But this is where our creatine roadmap diverges into different paths. Turns out, the best time to take creatine may not be found on a clock. Creatine isn’t like other nutrients such as vitamin C (best taken in the morning) and calcium (best taken at night). Instead, optimal timing for creatine is linked to other things, beyond our body clock.
“Based on the current evidence, there isn’t a single ‘best time of day’ for women to take creatine,” says registered dietitian Jennifer Pallian, RD, creator of the @Foodess feed on Instagram. “Specifically, morning versus evening intake does not appear to meaningfully change its effectiveness.”
She explains, “Research in elite female athletes found that taking creatine in the morning or the evening for 12 weeks led to very similar improvements in performance, body composition, body water and fat percentage, suggesting that circadian rhythms do not substantially influence creatine’s effects.” Why? “Creatine is stored within muscle and remains available when energy demand is high, regardless of the time of day it is consumed.
Timing is still crucial for creatine supplementation
Timing your creatine intake to your activities may be more important than pegging it to any arbitrary alarm.
“Where timing does seem to matter more is in relation to your workout time,” Pallian explains. That’s because exercise increases blood flow to muscles to help transport and hold creatine where the body needs it most. She says research published in Frontiers in Sports and Active Living “provides a reasonable physiological basis for taking creatine close to exercise sessions rather than at unrelated times of the day.”
How to time creatine around workouts
What seems to matter most is getting creatine into the body around the time when you’re exerting muscles most. So focus on the minutes surrounding your movements. “Both pre- and post-workout supplementation have been shown to be effective,” says Pallian. “Some evidence suggests post-workout intake may offer a small advantage for increases in lean mass, but strength benefits occur regardless of whether creatinine is taken pre- versus post-workout.”
Some experts believe exercising without creatine means lost benefits. Charlie Seltzer, MD, who specializes in fitness and obesity medicine, says, “Creatine is the most effective, safe, strength-building aid we have” in nutrition.
Best dose and type of creatine to try
Most experts recommend supplementing with creatine monohydrate, the form that is most widely researched and easily absorbed by the gut. “Research supports 3 to 5 grams daily,” says Lea Wetzell, MS, LN, CNS, an award-winning integrative licensed nutritionist focused on menopausal women.
Pro tips on taking creatine
• If you’re on Ozempic: “The biggest jump in interest recently has come from GLP-1 users who are concerned about mitigating lean mass loss and maintaining or building muscle strength,” Starkey says.
• If you have a finicky stomach: “Consider anchoring your daily creatine with food or split the dose. For example, have half in the morning and the other half later in the day,” says Amira Lamb, wellness coach and founder of Holistic Hottie.
• If you’re stressed: “Emerging research suggests higher creatine doses (10 to 20 grams daily) may be helpful during periods of stress or hormonal transition, ideally split into two doses in the day,” Wetzell says.
• If you sweat a lot: Choose “a product that pairs creatine with electrolytes,” says Starkey. “This not only enhances hydration and muscle function, but the synergistic effects of creatine and electrolytes can also support energy metabolism and neuromuscular signaling.”
• If you don’t like protein shakes: Most people get their creatine powder each day by mixing it into a shake or smoothie. If that’s not your vibe, try creatine chews, which taste like slightly-chalky gummy snacks.
