Mixed
Current evidence does not support a definitive superiority of pre- versus post-exercise creatine timing for muscle creatine loading or performance gains, as existing studies suffer from methodological limitations and conflicting results.
Do not stress about whether you take creatine before or after your workout. The current scientific consensus is that there is no definitive advantage to either timing. Focus on taking your daily dose (e.g., 3-5g) consistently every day to saturate muscle stores, rather than trying to optimize the timing relative to your exercise session.
Emerging evidence suggests greater benefits when creatine is consumed after exercise compared to pre-exercise, although methodological limitations currently preclude solid conclusions.
Why this rating
The paper is a narrative review highlighting methodological flaws (small samples, lack of muscle biopsy, no placebo controls) in primary studies.
Source
Timing of Creatine Supplementation around Exercise: A Real Concern?
Felipe Ribeiro et al. · Nutrients · 2021
DOI 10.3390/nu13082844
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