Post-Workout – Taking creatine after your workout helps replenish muscle stores and enhances recovery by increasing muscle protein synthesis.
Pre-Workout (Optional) – Some prefer taking creatine before a workout for a boost in strength and endurance during their training session.
Consistency is Key – It’s important to take creatine consistently every day to maintain muscle saturation, regardless of whether you train that day.
With Carbs and Protein – Combining creatine with a source of carbs and protein can improve absorption, as insulin helps transport creatine into the muscles.
Morning (On Rest Days) – On non-training days, taking creatine in the morning with breakfast ensures consistent levels of creatine in your system.
Loading Phase (Optional) – If you’re starting creatine, a 5–7 day loading phase of 20 grams per day can help saturate muscles quickly, followed by a maintenance dose of 3–5 grams per day.