On non-training days, creatine would be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. A 2006 study had subjects who were experienced in weight training drink a shake containing creatine, protein and carbohydrate immediately before and after their workout. Meal 1 - Creatine Meal 2 - Creatine Meal 3 - Creatine Meal 4 - Creatine Meal 5 - Creatine Meal 6 - Creatine. Creatine is an integral piece to the energy production, expenditure, and recovery process. View Profile View Forum Posts Registered User Join Date: Dec 2005 Location: T DOT Posts: 1,540 Rep Power: 259. Let's tackle this question and others to make sure you make the most of your creatine intake. It is ok to take creatine before bed if you don’t mind waking up in the middle of the night to urinate from all the water. Why Take Creatine Before And After Your Workout? Creatine isn't going to … Is it better to take a dose before or after training? Whether you take creatine before or after training could amplify its effects. What Can Creatine do for You? Conclusion . Ideally, the best times of day to supplement with creatine would be around 30 minutes to 1 hour before your training session and immediately post-workout alongside your protein shake. Increased creatine stores can potentially enhance fatigue resistance and lead to performance improvements during high-intensity, brief duration (<30 second) activities with short recovery periods. From what the results have shown, it’s best to take creatine before and after a workout. Originally Posted by Sullyx44. Over the course of the 10-week study, those taking the shake experienced an 80% greater increase in lean muscle and a 30% increase in strength when compared to the group that took the same shake in the morning and at night. Whether or not the timing needs to be exact it’s not certain, but most people believe this isn’t critical. By doing this the creatine is available for your muscle cells to take up so you will never be in short supply of creatine. LMAO @ creatine before/after pics There ya go bro: IT WAS ALL CREATINE!!! Creatine and performance. Creatine can do a lot for your workout, especially if taken at the right time. 04-19-2006, 06:37 PM #4. JadeDragon. Also, make sure that the product is strictly creatine and doesn’t contain any sugar or caffeine to keep you awake at night. There’s actually no “good” time to take creatine … Creatine has a role in the regulation of energy production and acts indirectly to help supply the body with ATP (the body’s fuel currency).