The optimal time to take Creatine remains a little controversial.
Therefore our advice is pre work out, post workout or rest day, as long as it’s a supplement strategy that you are likely to stay consistent with.
Pre-workout:
If consuming Creatine prior to your workout works best for you, consume between 30 - 60 minutes prior to training. This will help replenish your phosphocreatine (PCr) levels and help prepare your muscles for a heavy training session ahead. Taking creatine with carbohydrates pre-workout will assist your body in replenishing its glycogen stores, which can later be utilised to improve athletic performance during prolonged exercise.
Post-workout:
After an intense training session, several nutrients in the body, such as creatine, are at their lowest.
As a result, within the first 30 minutes following your training, your body is ready for maximal nutrient uptake. Adding creatine to your post-workout shake will help feed your starving muscle tissue, assist the recovery process and support an increase in muscle mass.
Rest day:
Supplementing Creatine on your non-training days will help maintain your supplement levels. This can be taken with water, with juice or with another liquid of your choice. If you skip Creatine supplementation on your days off, don't stress as it won't have a significant effect on what you've already accomplished.
