Timing Protocol
What researchers say about when, how and with what to take creatine, and how strong the evidence is.
The verdict on Creatine overall
Strong consensus for
Creatine is worth taking.
11 sources: 8 positive, 2 partly, 1 neutral
Short answer
Any time of day works; taking it every day matters more (Layne Norton, on The Drive). Taking it after training may sit better with the stomach than taking it with a pre-workout stimulant. There is no need to cycle it, because creatine does not run on a hormone feedback loop.
One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Taking creatine every day matters more than the time of day it is taken.
2 sources: 2 positive. Fewer than 3 sources so far.
Researchers say
2 positive
Dr. Andy Galpin, 2 mentions on this claim
Positive Video
on Huberman Lab, at 4:37:17 · positive
“five grams is the standard taken after training the timing doesn't matter totally irrelevant”
on Huberman Lab, at 11:04 · positive
“it can be taken any time of the day it doesn't have to be in magical combination”
Darren Candow, on FoundMyFitness, at 1:45:58
Positive Video · Opinion
Open the tape at 1:45:58 →“consistency I I now recommend take it every day uh just get it like a multivitamin”
Studies show
No study counted yet.
Dr. Andy Galpin Video · positive · 2 mentions
on Huberman Lab, at 4:37:17 · positive · Opinion
“five grams is the standard taken after training the timing doesn't matter totally irrelevant”
on Huberman Lab, at 11:04 · positive · Opinion
“it can be taken any time of the day it doesn't have to be in magical combination”
Darren Candow, on FoundMyFitness, at 1:45:58 Video · positive · Opinion
“consistency I I now recommend take it every day uh just get it like a multivitamin”
Built from every credited researcher and cited study on each claim.
Creatine is worth taking.
Louisa Nicola, 3 mentions on this claim
Positive Video
on The Diary Of A CEO, at 1:24:11 · positive
“But right now, I cannot see any reason as to not have creatine every”
on Rangan Chatterjee's channel, at 1:45:32 · positive
“however creatine and omega-3 fatty acids by far across the board everyone should be taking them”
on Rangan Chatterjee's channel, at 13:00 · positive
“However, creatine and omega-3 fatty acids by far across the board, everyone should be taking them.”
Dr. Andy Galpin, on Huberman Lab, at 4:36:41
Positive Video · Opinion
Open the tape at 4:36:41 →“five grams is the very standard number we give”
Darren Candow, 4 mentions on this claim
Positive Video
on FoundMyFitness, at 32:18 · positive
“I think creatine is definitely part of my day”
on FoundMyFitness, at 43:38 · positive
“I've been taking creatine for decades uh there's no reason to stop”
on FoundMyFitness, at 1:13:14 · positive
“I would give my children creatine for sure as early as possible”
on FoundMyFitness, at 1:45:58 · positive
“I now recommend take it every day”
Dr. Kyle Gillett, on Huberman Lab, at 1:01:49
Positive Video · Opinion
Open the tape at 1:01:49 →“Creatine is interesting because it has multiple different effects.”
Dr Michael Israetel, on The Diary Of A CEO, at 1:15:38
Positive Video · Opinion
Open the tape at 1:15:38 →“creatine Works to build muscle it's got awesome cognitive benefits it's just healthy for you and it's great”
Layne Norton, on The Diary Of A CEO, at 1:15:11
Positive Video · Opinion
Open the tape at 1:15:11 →“creatin monohydrate don't waste your money on anything else”
Jeff Cavaliere, 2 mentions on this claim
Positive Video
on The Diary Of A CEO, at 1:52:53 · positive
“The two that rank at the very very top of the list are going to be creatine monohydrate”
on The Diary Of A CEO, at 1:57:16 · positive
“You're able to generate more work in a in a workout.”
Dr. Stacy Sims, on Huberman Lab, at 1:53:44
Positive Video · Opinion
Open the tape at 1:53:44 →“the number one is creatine creatine for women doesn't matter what age it's really important”
American Journal of Psychiatry 2012, cited on Huberman Lab, at 24:52
Partly Study
Open the tape at 24:52 →“in 2012 published a study which was a randomized double blind placebo control trial of oral creatine monohydrate and what it found is that it could augment or enhance the response to a selective serotonin reuptake inhibitor”
Mike Ormsbee, cited on FoundMyFitness, at 59:59
Partly Study
Open the tape at 59:59 →“they show some very small favorable effects from creatine supplementation”
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You know when to take Creatine. A free account opens the interaction warnings for your whole stack. Pro adds chat about your own situation, drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies.
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