Verdict
Not enough evidence
The time of day you take creatine does not change its benefits.
2 sources: 1 positive, 1 partly
By Arun AgrahriLast reviewed 2 timecoded sources
Short answer
Any time of day works, because consistency matters more than timing. Some take it around a workout, before, during or after, and some take it in a morning drink. Take it at whatever time helps you remember.
Creatine is worth taking.
The verdict on Creatine overall. 11 sources: 8 positive, 2 partly, 1 neutral
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
The time of day you take creatine does not change its benefits.
2 sources: 1 positive, 1 partly. Fewer than 3 sources so far.
Researchers say
1 positive, 1 partly
Dr. Andy Galpin, 2 mentions on this claim
Positive Video
on Huberman Lab, at 4:37:19 · positive
“the timing doesn't matter totally irrelevant take it in the morning breakfast take it at night take it anytime you want”
on Huberman Lab, at 11:04 · positive
“it can be taken any time of the day”
Layne Norton, on The Drive, at 14:49
Partly Video · Opinion
Open the tape at 14:49 →“one it doesn't seem to matter when you take”
Studies show
No study counted yet.
Dr. Andy Galpin Video · positive · 2 mentions
on Huberman Lab, at 4:37:19 · positive · Opinion
“the timing doesn't matter totally irrelevant take it in the morning breakfast take it at night take it anytime you want”
on Huberman Lab, at 11:04 · positive · Opinion
“it can be taken any time of the day”
Layne Norton, on The Drive, at 14:49 Video · partly · Opinion
“one it doesn't seem to matter when you take”
The time of day you take creatine does not change its benefits.
Dr. Andy Galpin, 2 mentions on this claim
Positive Video
on Huberman Lab, at 4:37:19 · positive
“the timing doesn't matter totally irrelevant take it in the morning breakfast take it at night take it anytime you want”
on Huberman Lab, at 11:04 · positive
“it can be taken any time of the day”
Layne Norton, on The Drive, at 14:49
Partly Video · Opinion
Open the tape at 14:49 →“one it doesn't seem to matter when you take”
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The time of day you take creatine does not change its benefits. What matters is taking it every day. Your muscles hold a creatine pool that stays saturated as long as the daily dose keeps coming.
Darren Candow, a creatine researcher and guest on Rhonda Patrick's show, says that unlike caffeine, timing doesn't play a major role. Within an hour before a workout, during it, or right after all look like viable times, since blood flow and transport into muscle switch on with muscle contraction. His main advice is to take it every day.
A slight lean toward after the workout comes up too, for a practical reason. Creatine taken with pre-workout caffeine can upset your stomach, so moving it after the session avoids that.
Some take creatine in a morning drink before working out. Andrew Huberman puts consistency ahead of timing, so pick a slot that fits your routine and keep it.
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Full Creatine evidence report
The verdict on every claim, and where the sources disagree