Timing of Creatine

Why Consistancy Matters More Than Timing

When it comes to creatine, the most important factor isn’t whether you take Creatine before or after your workout — it’s your consistency. Research shows that taking 3–5 g of creatine monohydrate every day is what ultimately saturates your muscles over time.

• According to the International Society of Sports Nutrition, once saturation is reached, 3–5 g/day is generally enough to maintain those stores. BioMed Central
• And studies going back to muscle-creatine kinetics demonstrate that, without a “loading phase,” daily supplementation can still increase muscle creatine stores — it just takes 6-10 days to reach muscle saturation. MDPI+2Ideal Nutrition+2

Does Timing (Before vs After Training) Really Make a Big Difference?

There is some research exploring when to take creatine — before versus after workouts — but the effect tends to be small. For example:

• In some trials, taking creatine after training had a slight advantage in lean mass and strength gains compared to pre-workout use. Fit Science Nutrition
• However, this benefit is modest, and many of the gains likely come from other factors, not necessarily “better absorption.”

Why Taking Creatine with Protein + Carbs Makes Sense (and How Much)

One of the more compelling mechanisms around creatine uptake has to do with insulin: eating creatine alongside protein and carbohydrates can enhance retention. PMC

• The Australian Sports Commission’s guidance (via AIS) explains that combining creatine with a post-workout meal containing ~50 g of protein and 50 g of carbohydrate appears to boost uptake. Australian Sports Commission
• This doesn’t just help creatine — it supports recovery and muscle growth. The AIS is making recommendations for Australia’s elite athletes; with our clients we recommend 20–40 g of whey protein + 30–50 g of simple carbs + 5 g creatine. For clients in a dieting phase the carbs can be a small apple or mandarin which brings the carbs down a bit lower again.

Is There Evidence for Even Better Quantities?

• Some older research showed that very large carbohydrate loads (e.g. >90 g of sugar) with creatine can maximize uptake, but that may not be practical or desirable for most clients. Ideal Nutrition
• More moderate — and realistic — protocols involve 50 g carbs + ~50 g protein, which the AIS recommends. Australian Sports Commission
• As for creatine itself, the standard 5 g dose remains the most studied and reliable.

Practical Recommendation for Planet Max Clients

Putting it all together, here’s a simple protocol we use with our clients:

1. Daily Dose: 5–6 g of creatine monohydrate every day.
2. With Nutrition: It’s ideal to take creatine with a post-workout drink or meal that has ~20–30 g of protein and 30–50 g of simple carbohydrates.
3. Consistency Over Timing: Focus on consistency. Whether it’s immediately after training, or as part of a recovery shake, the consistency of getting your daily serve of Creatine is more important than the timing.