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Best time to take creatine (and does it matter?)
Short answer: Taking creatine every day matters most (graded moderate). Timing effects are small and uncertain (weak); some data slightly favour taking it around or after training.
TakeItWhen grade: moderate
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Common questions
Should I take creatine on rest days?
Yes. Daily intake keeps muscle stores topped up, which is what drives the benefit.
Before or after a workout?
The difference, if any, is small. Pick the time you will stick to.
Sources
- Kreider 2017, ISSN position stand on creatine
How we grade: strong consistent human trials, moderate some human trials, weak limited or indirect evidence, myth evidence says no. This is general information, not medical advice. If you take a prescription medicine, ask your doctor or pharmacist.
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