Timing Your Daily Creatine Use

Timing Your Daily Creatine Use You've probably heard a lot about protein timing strategies. ON even created the website ProteinReport.com to help active adults better understand protein types and timing. Does it matter when you use supplements like creatine? A study published in the Journal of the International Society of Sports Nutrition suggests you might have something to gain my stacking creatine with your post-workout whey protein shake.

Researchers had 19 healthy recreational male bodybuilders in their mid-20 supplement with 5 grams of creatine monohydrate immediately before or immediately after periodized resistance training. For one month, all subjects consumed a similar amount of calories, identical macronutrient percentages, used a split routine and worked out an average of 5 days a week. Creatine was supplemented at the subject's convenience on non-training days.

Although scientists didn't think the results were statistically significant, post-workout creatine supplementation produced larger gains in muscle mass (2% compared to 0.9%) and helped increase one rep max bench press to a slightly greater degree (7.6% versus 6.6%).

True Strength Moment: You'd think that because creatine monohydrate has to build up in muscles before it becomes effective the timing of your 5-gram daily maintenance dose wouldn't matter. Since this study took place over such a short period and used experienced weight room regulars, it makes a strong case for post-workout timing.
Leave a Comment