The Best Time of Day to Take Creatine for Maximum Effect

Is it just us, or does it seem like everyone is obsessed with creatine right now? Creatine is naturally found in meat and seafood, but it’s made quite the splash in the supplement market in recent years—and for good reason. The natural compound is made of amino acids (the building blocks of protein) arginine, glycine and methionine that can help boost your strength and reduce your recovery time after workouts. Creatine can also support your cognitive health, says Danielle Crumble Smith, RD. Research shows that creatine supplementation may enhance short term memory and improve intelligence and reasoning.

With all of these potential benefits on the table, you may be wondering, is there an ideal window of time to take a creatine supplement to get the best effects? Experts say there is, but it depends on your goals as well as the type of creatine you take. 

Types of Creatine Supplements

There are several types of creatine; however, some forms are more popular and heavily researched than others. 

• Creatine monohydrate: This is the most common type of creatine, says sports dietitian Roxana Ehsani, RD, CSSD. “It’s commonly used by athletes and bodybuilders looking to increase strength, muscle mass and power,” she says. Smith adds this variety is also the most studied. “This form is used in the vast majority of clinical studies and has been proven to support muscle performance, cognitive health, mood and hormonal balance across the lifespan,” she says.
• Creatine hydrochloride (HCl): This type of creatine may be helpful for those with sensitive stomachs or experience side effects when taking other forms of creatine, Ehsani says. In other words, if you bloat easily, this supplement may be the best choice for you. Creatine HCl is often marketed as being more soluble than other forms, Smith says, which is why its recommended serving is often at a lower dose.
• Buffered creatine, creatine ethyl ester, creatine nitrate, creatine blends: These are a few other options you may see in a supplement store or sold online, but the research on their efficacy is scarce, the experts say.

Factors Affecting Creatine Absorption 

Creatine can change the game for your health and well-being when it has the chance to flourish in your body. When it comes to identifying the best time of day to take creatine for maximum effect, you’ll want to keep these factors in mind. 

Factors That Enhance Absorption

• Timing with exercise. “Taking creatine directly post-workout may improve the absorption rate as your body is more primed to accept these nutrients,” Ehsani says. Between increased blood flow to muscles and your cells being more insulin sensitive, creatine can enter into your muscles more quickly. 
• Mealtime pairings. “Taking creatine with a meal that includes carbohydrates and protein can enhance its absorption because insulin helps shuttle creatine into muscle cells,” Smith says. If your goal is to focus on muscle growth and strength enhancement, you’ll want to take creatine around mealtime or post-workout with an appropriate snack or protein shake. 
• Hormonal shifts. “Women’s estrogen levels impact creatine metabolism and storage,” Smith says. “During low-estrogen phases, such as post-menopause, luteal phase or when taking certain hormonal birth controls, pairing higher creatine doses with food may improve absorption and tissue uptake, which supports both physical and cognitive benefits.”

Factors That Prevent Absorption

• Too much creatine in muscle stores. “If your muscles are already saturated with creatine, due to prolonged use, your body may absorb less of it,” Ehsani says. 
• Dehydration. Hydration helps your body use creatine more efficiently, Smith says, so without adequate fluid intake, your body may not be able to reap all of creatine’s benefits. “Taking creatine when well-hydrated—and maintaining good daily fluid intake throughout the day—helps optimize both muscle uptake and cognitive energy effects.”
• Waiting too long after a workout. You can miss that prime window to maximize your muscle strength gains if you take creatine a few hours after you exercise, Ehsani says. 

Potential Side Effects and Considerations 

Everyone responds to supplements differently, and creatine isn’t an exception (despite all of its benefits). A few common side effects include:

• Stomach upset. First timers may have some gastrointestinal symptoms like cramping, nausea or diarrhea. “It may be helpful to break up your dose into 2 to 3 servings per day or switch to a different form,” Ehsani says. For example, you may consider taking 2.5 milligram (mg) doses twice daily instead of 5 mg all at once. 
• Water retention. Creatine pulls fluids into your muscle cells. “When you first take creatine, you may notice some water retention in your body,” Ehsani says. “For some people this only lasts for the first few days of use.” If you feel bloated, know creatine isn’t making you suddenly gain weight. “It’s simply water shifting into muscles, which is actually beneficial for muscle hydration and function,” Smith says.
• Kidney stress. Smith says she hears this concern quite a bit, but many studies show that creatine does not harm kidney function in healthy kidneys. “However, those with pre-existing kidney disease should consult with their healthcare provider, as their ability to process creatine may be impaired,” Smith says. 

When in doubt, talk to your health care provider or a registered dietitian to see if adding a creatine supplement to your diet is the right choice for you.

How to Choose a Creatine Supplement

Not only does the timing and the form of creatine matter, but how the supplement was created and tested is another big consideration to keep in mind—especially if you’re a competitive athlete. “Look for products that list creatine monohydrate as the only active ingredient,” Smith says. You want to avoid supplements that list proprietary blends and unnecessary fillers, for example.

Product purity and safety are arguably the most important pieces of information to research before buying a supplement, whether it’s a powder or capsule. “The supplement industry is not tightly regulated, and creatine is sometimes contaminated with heavy metals, solvents, or impurities from poor manufacturing,” Smith says. 

This is why doing your research and choosing third-party tested products is vital. Look for supplements that carry one or more of these third-party certifications:

• NSF Certified for Sport
• Informed-Sport
• USP Verified
• NSF International
• GMP Certified or cGMP Certified

Our Expert Take

Creatine isn’t overhyped—it really can be a powerful supplement. From getting a boost in mental clarity to enhancing your recovery post-workout, creatine can help you achieve various health goals. But to get these benefits, you may want to stay hydrated and consider pairing your supplement with carbs and proteins for optimal absorption. Most important: Make sure the supplement you’re buying has undergone reputable third-party testing. Consult with a health professional if you’re not sure creatine is right for you and your health needs.