When do we take creatine? Is it after or before a workout or physical training? The answer to this question has long been addressed by science in a very extensive research.
There is plenty of science-backed benefits linked to the popular workout supplement creatine. According to a research published in the Journal of International Society of Sports Nutrition, whether you take creatine before or after training could amplify its effects.
For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 grams of creatine monohydrate before workouts and another group took the same amount of creatine immediately following their workouts. The men trained five days a week for four weeks and consumed 1.9 grams of protein per kilogram of body weight.
While creatine boosted strength and muscle mass among all men in the study, those who took creatine after working out gained more lean mass and increased their bench-press one-rep max more than men who took the supplement pre-workout.