Timing of Creatine Supplementation around Exercise: A Real Concern?
Study Goal
The researchers aimed to evaluate the impact of creatine supplementation timing (pre-, during-, or post-exercise) on muscle loading and performance gains in resistance training.
Results Summary
Emerging evidence suggests greater benefits when creatine is consumed after exercise compared to pre-exercise, though methodological limitations and lack of mechanistic data prevent definitive conclusions. The study highlights the need for further research on physiological effects and optimal timing.
Population
Athletes engaged in various sports (specific demographics not detailed).
Effective Dosage
Not specified
Duration
Not specified
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
Creatine supplementation | increase | muscle creatine stores | - | - | increases | #1 |
Creatine supplementation | increase | intramuscular increase and subsequent performance benefits | - | - | may modify | #2 |
Creatine supplementation | increase | muscle loading and performance gains | - | - | greater benefits | #3 |
Creatine has been considered an effective ergogenic aid for several decades; it can help athletes engaged in a variety of sports and obtain performance gains. Creatine supplementation increases muscle creatine stores; several factors have been identified that may modify the intramuscular increase and subsequent performance benefits, including baseline muscle Cr content, type II muscle fibre content and size, habitual dietary intake of Cr, aging, and exercise. Timing of creatine supplementation in relation to exercise has recently been proposed as an important consideration to optimise muscle loading and performance gains, although current consensus is lacking regarding the ideal ingestion time. Research has shifted towards comparing creatine supplementation strategies pre-, during-, or post-exercise. Emerging evidence suggests greater benefits when creatine is consumed after exercise compared to pre-exercise, although methodological limitations currently preclude solid conclusions. Furthermore, physiological and mechanistic data are lacking, in regard to claims that the timing of creatine supplementation around exercise moderates gains in muscle creatine and exercise performance. This review discusses novel scientific evidence on the timing of creatine intake, the possible mechanisms that may be involved, and whether the timing of creatine supplementation around exercise is truly a real concern.