The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
Antonio & Ciccone (2013) · Journal of the International Society of Sports Nutrition
Topics: Dosing & Loading, Muscle & Body Composition
- Study type: Randomized trial
- Population: Recreational bodybuilders
- Sample: n=19
- Dose: 5 g/day, pre- vs post-workout
- Duration: 4 weeks
- Published: 2013
What the study found
A practical trial testing whether creatine timing matters. Results hinted that taking creatine after training may have a slight edge over before, but the differences were small — reinforcing that total daily intake and consistency matter far more than timing.
Key findings
- A trend favoured post-workout dosing for body composition, but effects were modest.
- Both timing groups improved strength and lean mass.
- Daily consistency outweighs precise timing.
The practical takeaway
Don't overthink timing — take your 3-5 g every day; post-workout is a fine default if you want one.