Mixed
Timing of creatine ingestion (pre- vs. post-exercise) does not significantly influence gains in muscle mass or strength compared to resistance training alone.
Take your creatine whenever is most convenient for you. Whether you take it before or after your workout makes no measurable difference to your muscle growth or strength gains. Focus on taking it consistently every day rather than stressing about the exact timing.
To conclude, the current body of research does not support timed creatine supplementation prescription in relation to long(er) term training or in combination with other ingredients.
Why this rating
Based on multiple RCTs and a narrative review of existing literature, though individual studies had methodological flaws (lack of placebo).
Source
Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?
Darren G. Candow et al. · Frontiers in Sports and Active Living · 2022
DOI 10.3389/fspor.2022.893714
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