Creatine Before Or After Workout
Creatine is an organic compound found naturally in many foods including red meat, chicken, and fish.
Some vegetables contain amino acids that are necessary for the body's natural production for creatine including arginine, glycine, and methionine (1).
In addition to getting creatine from one's diet, many athletes, exercise enthusiasts, body builders, and those interested in fitness choose to take a high quality creatine supplement to be certain that they consistently have a high enough level of creatine in their bodies.
Table of Contents
The Short Answer.
Creatine takes 1 to 4 weeks to build up in your body.
The time of day you take creatine does not matter.
It does not matter whether you take creatine before or after your workout.
Taking a creatine supplement does not typically have negative effects in healthy people. If you have a liver or kidney issue, or if you have questions, talk to a healthcare professional before taking creatine.
How Long Does it Take Creatine to Work?
Should I Take Creatine Before Or After I Workout?
Creatine Loading Phase
Creatine for Women
Since creatine is not a hormonal supplement, it generally works the same on men as it does women. Some people report bloating from water retention from creatine, but this can happen during the first few weeks of creatine use regardless of gender. Women have lower testosterone levels than men, and therefore less muscle endurance and have a more difficult time building strength and muscle.
Creatine is a great option for women looking to take that extra step to level the playing field. Aside from weight lifting, creatine and also help women with sports related movements like running, jumping, throwing, and more (5).
Is Creatine Safe For Teens?
The main safety concern that people have with creatine is the potential of kidney damage or liver failure. While both of these are extremely rare, it’s good to consider why these two issues can happen. The main reason is dehydration. Creatine causes the body’s muscle to be able to retain more water, which increases the muscle’s ability to function properly. If there isn’t enough water in the body, this can cause an unnecessary strain on the kidneys and liver (6).
So is creatine as safe for teens just as it is for adults? Assuming a teen or adult is generally healthy, or doesn’t have underlying kidney or liver issues, they should have no problem with taking creatine as long as they’re remembering to stay hydrated (7). While taking creatine it’s generally a good idea to consume more water than you normally would while not taking creatine. A gallon of water per day might sounds like a lot, but if you're working out and taking creatine, that's what your body needs to function at its maximum potential.