jackedUpJerry
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Check This Out: You've Probably Been Using Creatine at the Wrong Time
So I stumbled on something that really flips the script on how we’ve been thinking about creatine supplementation. You might want to take notes for your next gym session.
Back in the 1990s, when people were still rewinding VHS tapes and “high-tech” meant owning a CD player, I worked for the company that made creatine a household name in the fitness world. Back then, a small jar with just enough creatine to last a month sold for a staggering $70. Adjusted for inflation, that’s like paying for a personal trainer made of solid gold.The company’s founder was doing so well he bought two Lamborghinis — one for each foot, apparently. I wouldn’t have been surprised if he also purchased a small country.
As creatine exploded in popularity, every supplement brand jumped on board. You could find it in powders, capsules, drinks — even candy. At one point, it seemed like creatine had become just another filler ingredient. Worse, many products were underdosed or used low-quality versions of the compound, which led a lot of lifters to dismiss it entirely.
Over time, even the best supplements lose their shine. Regular users forget just how effective they were at the beginning and toss them into the forgotten supplement graveyard — a cabinet full of expired powders and hopes, probably guarded by mutant silverfish. But here’s the thing: creatine never stopped working. It’s still one of the most reliable muscle-building supplements out there. Whenever lifters cycle back to it, they’re often amazed by the strength and size gains, just like the first time they tried it.
Now, let’s talk strategy — particularly timing. Most people know creatine works best after a "loading phase," where the body’s creatine stores are saturated for maximum effect. That part hasn’t changed.
Here's the traditional method, still backed by research from one of the original creatine experts, Dr. Richard Kreider:
If that sounds like a hassle, a more relaxed approach works too: just take 3 to 5 grams a day for about a month. That was the method used in the study we’re about to dive into.
Here’s where things get interesting: a team of researchers from Nova Southeastern University in Florida decided to test the assumption that creatine is best taken before a workout. Their thinking was, “We take caffeine beforehand for energy — shouldn’t creatine work the same way?”
They recruited 19 resistance-trained men and split them into two groups. Both groups followed the same workout routine five days a week for four weeks. One group took 5 grams of creatine before training. The other group took the same dose immediately after. After a month, the post-workout group had put on twice as much lean muscle mass as the pre-workout group. That’s not a typo — twice as much. They also dropped more fat (around 2.2 pounds more) and even saw slightly better strength improvements, such as an increase in bench press performance. The study didn’t give a definitive reason for this difference, but a couple of theories were tossed around. One is that training makes your muscles more receptive to creatine afterward. Another possibility is that a post-workout meal spiked insulin levels, which might’ve helped shuttle more creatine into the muscles.
Whatever the reason, the takeaway is crystal clear: if you’re taking creatine, take it after your workout. If you’re not taking it at all, you’re seriously missing out. Go find that forgotten tub in your pantry or grab a new one and start loading.
There aren’t many supplements with such consistent, well-documented benefits. Creatine delivers, and now we know when to take it for best results.
So I stumbled on something that really flips the script on how we’ve been thinking about creatine supplementation. You might want to take notes for your next gym session.
Back in the 1990s, when people were still rewinding VHS tapes and “high-tech” meant owning a CD player, I worked for the company that made creatine a household name in the fitness world. Back then, a small jar with just enough creatine to last a month sold for a staggering $70. Adjusted for inflation, that’s like paying for a personal trainer made of solid gold.The company’s founder was doing so well he bought two Lamborghinis — one for each foot, apparently. I wouldn’t have been surprised if he also purchased a small country.
As creatine exploded in popularity, every supplement brand jumped on board. You could find it in powders, capsules, drinks — even candy. At one point, it seemed like creatine had become just another filler ingredient. Worse, many products were underdosed or used low-quality versions of the compound, which led a lot of lifters to dismiss it entirely.
Over time, even the best supplements lose their shine. Regular users forget just how effective they were at the beginning and toss them into the forgotten supplement graveyard — a cabinet full of expired powders and hopes, probably guarded by mutant silverfish. But here’s the thing: creatine never stopped working. It’s still one of the most reliable muscle-building supplements out there. Whenever lifters cycle back to it, they’re often amazed by the strength and size gains, just like the first time they tried it.
Now, let’s talk strategy — particularly timing. Most people know creatine works best after a "loading phase," where the body’s creatine stores are saturated for maximum effect. That part hasn’t changed.
Here's the traditional method, still backed by research from one of the original creatine experts, Dr. Richard Kreider:
- Consume around 0.3 grams of creatine per kilogram of body weight, split into four doses per day, for five to seven days.
- Or skip the math and just take 5 grams four times a day.
- Once you’re fully loaded, you only need 2 to 3 grams daily to maintain saturation.
If that sounds like a hassle, a more relaxed approach works too: just take 3 to 5 grams a day for about a month. That was the method used in the study we’re about to dive into.
Here’s where things get interesting: a team of researchers from Nova Southeastern University in Florida decided to test the assumption that creatine is best taken before a workout. Their thinking was, “We take caffeine beforehand for energy — shouldn’t creatine work the same way?”
They recruited 19 resistance-trained men and split them into two groups. Both groups followed the same workout routine five days a week for four weeks. One group took 5 grams of creatine before training. The other group took the same dose immediately after. After a month, the post-workout group had put on twice as much lean muscle mass as the pre-workout group. That’s not a typo — twice as much. They also dropped more fat (around 2.2 pounds more) and even saw slightly better strength improvements, such as an increase in bench press performance. The study didn’t give a definitive reason for this difference, but a couple of theories were tossed around. One is that training makes your muscles more receptive to creatine afterward. Another possibility is that a post-workout meal spiked insulin levels, which might’ve helped shuttle more creatine into the muscles.
Whatever the reason, the takeaway is crystal clear: if you’re taking creatine, take it after your workout. If you’re not taking it at all, you’re seriously missing out. Go find that forgotten tub in your pantry or grab a new one and start loading.
There aren’t many supplements with such consistent, well-documented benefits. Creatine delivers, and now we know when to take it for best results.