Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Pre vs. Post-workout creatine supplementation

Creatine remains one of the most researched and studied supplements on the market. Time and time again, studies have also proven it to be one of the most reliable and worthy supplements for athletes and fitness enthusiasts to take.

One aspect about creatine supplementation that I continually see individuals getting confused on is the timing of supplementation. This may be due to the fact that they are unaware of the action/purpose of creatine. I have always been an advocate for post-workout creatine supplementation, as that is the time to restore spent creatine stores rather than trying to 'boost' a workout with pre or intra supplementation. The goal is to supplement following a workout to prepare you for the next  workout.

I came across this study the other day: 

The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength

As with all studies, there are a few limitations/drawbacks to this one, but there are still a couple very noteworthy findings here.

Firstly, the post-workout supplementation group experienced twice the "fat-free mass" gains when compared to the pre-supplementation group. Not only is this noteworthy, but also very significant considering the study was conducted for just 4 weeks! 

Secondly, and maybe surprising to some, is that not only did the post-workout supplementation group experience greater increases in fat-free mass, but they also experienced greater decreases in fat mass! 

If you have any further questions/comments/concerns, comment below or visit My Definitive Guide to Creatine