Timing Protocol
When to Take Creatine — Expert Timing Protocols
Expert-analyzed timing recommendations for creatine based on what 5 longevity researchers say about when, how, and what to take it with.
Quick Timing Guide
Timing is flexible. Post-workout may be slightly preferred to avoid GI distress when combined with pre-workout stimulants (Attia, Norton). Johnson takes it as part of his morning supplement drink. No need for cycling — creatine does not operate on a hormonal feedback loop (Attia, Norton).
Universal Consensus
on Creatine overall
Full Protocol
Timing
Timing is flexible. Post-workout may be slightly preferred to avoid GI distress when combined with pre-workout stimulants (Attia, Norton). Johnson takes it as part of his morning supplement drink. No need for cycling — creatine does not operate on a hormonal feedback loop (Attia, Norton).
Dosage
3-5g daily for general health and performance (Huberman, Attia, Johnson). Up to 10g/day for enhanced cognitive benefits (Attia, Patrick). Up to 10-20g/day during acute high-stress periods like sleep deprivation (Attia, Patrick).
Form
Creatine monohydrate only — NSF-certified preferred (Attia). Avoid gummies and capsules due to potential ineffectiveness and inconvenience (Attia). Powder mixed in water or a shake is the most effective delivery method.
Notes
Loading phases are optional and unnecessary for long-term use. Elevated creatinine levels on blood tests are a common artifact in creatine users and athletes — this reflects muscle mass, not kidney damage. Doctors should use cystatin C for accurate kidney assessment instead of creatinine (Attia, Norton). Stay well-hydrated when supplementing.
Expert Positions
What Each Expert Says About Timing
Huberman is the most prolific source on creatine, discussing it across 19 videos. He consistently recommends 5g/day of creatine monohydrate for both physical performance and cognitive function. In his dedicated Galpin series episode, creatine is highlighted as a top supplement for muscle performance, strength, bone density, and cognitive function. Huberman also covers creatine's role in TBI recovery, headache reduction, hormone optimization, and brain health. Multiple guests including Dr. Layne Norton, Dr. Andy Galpin, Dr. Kyle Gillett, Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Kelly Starrett all endorse creatine on his show.
Unlock the Full Picture
Go beyond the consensus — see exactly what each expert says about creatine.
- Per-expert timing protocols & reasoning
- Interaction warnings & disagreements
- Video citations with timestamps