When Is the Best Time to Take Creatine? - GQ

What the report says

GQ Magazine reported on guidance from sports dietitians about creatine supplementation, focusing on whether timing affects results for people who strength train or pursue gains in power and lean mass. The article explains that creatine is made in the body from amino acids and is largely stored in muscle as phosphocreatine, which helps supply quick energy for high-intensity movements such as lifting and jumping.

According to the experts cited by GQ, including Jordan Mazur of the San Francisco 49ers, Joel Ramdial of Southeast Missouri State University, Kelly Pritchett of Central Washington University and sports dietitian Jonathan Poyourow, creatine may support muscle growth, strength, bone health, recovery and, based on emerging research, some cognitive measures. They said people most likely to consider it include lifters, sprinters, team-sport athletes, vegetarians or vegans with lower dietary creatine intake, and some older adults seeking to maintain muscle.

On timing, GQ reported that the dietitians saw consistency as more important than taking creatine at a specific hour. Research cited in the article found mixed or similar outcomes when creatine was taken before versus after exercise. Pritchett noted that taking it one to two hours before training may align with peak absorption for those who want it available during a workout, but the broader recommendation was to take it daily, including on rest days.

The article said a common approach is 5 grams per day, while some people use a short loading phase, though GQ reported that lower daily dosing can work over time. Experts also advised choosing third-party-tested products because supplements are not FDA-regulated, and consulting a clinician or sports dietitian when health conditions or competitive athletics are involved.