When is the best time to take creatine?

What is the best time of day for creatine?

For most people it is the time you will actually remember. Creatine works by slowly building up phosphocreatine stores in muscle, so what counts is the weekly total, not what you do at one particular hour. The ISSN position stand recommends 3–5 g of creatine monohydrate a day, and treats timing as a refinement rather than a requirement.

Is there any advantage to taking it after training?

Possibly a small one. Creatine uptake into muscle is helped by insulin, so taking it with a meal that contains carbohydrate and protein may slightly improve how much is stored. Studies comparing pre- and post-workout dosing are small and show at most a modest benefit for post-workout. If post-training suits you, mix it into your shake. If mornings are easier, take it with breakfast.

What about rest days?

Take it on rest days too. The aim is to keep stores topped up, so skipping rest days slows saturation and can delay results.

Does loading change the timing?

If you choose to load (about 0.3 g per kg of body weight a day for 5–7 days, usually 20 g split into four 5 g doses), space the doses through the day, ideally with meals. Splitting the dose reduces the stomach upset that single large doses can cause. Our guide to loading creatine covers whether it is worth it. After loading, return to 3–5 g once a day.

Should I take creatine with caffeine?

You can. The old worry that coffee cancels creatine is not supported by good evidence, and you can take both in the morning if that fits your routine. We cover this in creatine with caffeine and coffee.

Practical ways to make it a habit

• Add it to your morning coffee, tea or protein shake.
• Keep the tub next to the kettle or the gym bag.
• Use a measuring scoop that gives 5 g, or weigh it once to calibrate.
• If you forget a day, simply continue the next day; do not double up.

What does a daily dose cost?

As of October 2026, 5 g of creatine monohydrate costs from about R2.22 (Pure Natural Options 500 g, Knysna Health) to R5.55 (Myprotein 500 g, Dis-Chem). ATP Fitness Micronised Creatine is R500 for 600 g (R4.17 per 5 g) at shop.atpfit.co.za, or R270 for 250 g (R5.40 per 5 g). ATP is unflavoured and plain-tasting, and it does not publish third-party sport certification; Biogen's 500 g tub (R445, R4.45 per 5 g, Dis-Chem) is a credible alternative that carries a seller claim of Informed Sport testing.

Who should check with a doctor first?

If you have kidney disease, take medicines that affect the kidneys, or are pregnant or breastfeeding, speak to your doctor before starting creatine. For dose detail see how much creatine per day.

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