Should You Take Creatine In The Morning Or At Night?

Have you ever wondered whether it's better to take creatine in the morning or at night? On a Reddit forum, one user shared their dilemma about choosing the most effective time to take creatine.

While many studies show that timing doesn't have a major impact, consistency in daily use is the key factor. This article will help you better understand whether taking creatine in the morning or at night offers any distinct benefits, depending on your personal goals and schedule.

Why Should You Take Creatine?

“Creatine is produced endogenously at an amount of about 1 g/d.”
— Creatine supplementation with specific view to exercise/sports performance: an update (Cooper et al., 2012).

Creatine is one of the most thoroughly researched and widely used supplements in sports and fitness. It helps improve physical performance, enhances recovery after high-intensity exercise, and supports effective muscle growth.

“A 2003 meta analysis [8] showed individuals ingesting creatine, combined with resistance training, obtain on average +8% and +14% more performance on maximum (1RM) or endurance strength (maximal repetitions at a given percent of 1RM) respectively than the placebo groups.”
— Creatine supplementation with specific view to exercise/sports performance: an update (Cooper et al., 2012).

Additionally, creatine reduces the risk of cramps, strains, sprains, and helps exercisers tolerate higher training intensity. For vegetarians or vegans—who do not get creatine from animal sources—supplementation can significantly increase muscle mass, although the accumulation period may be longer [2].

“Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery.”
— Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (Antonio et al., 2021)

Beyond sports, creatine is being studied for potential support in health conditions such as neurological diseases (Parkinson’s, Huntington’s, muscular dystrophy), diabetes, osteoarthritis, fibromyalgia, creatine metabolism disorders, and myocardial ischemia [2].

However, these benefits remain potential, as current research is still limited and not yet conclusive. Despite this, it opens up a broader perspective on creatine's role beyond athletic performance.

Regarding muscle gain, creatine users can gain about 1–2 kg of muscle after 4–12 weeks of training. With continued supplementation, consistent training, and proper nutrition, these gains can be maintained long-term [2].

A common question from a Reddit user named dalhartcustomz, new to creatine, was: “Can I take creatine in the morning if I train in the evening?” This user reported splitting their dose into two 10g servings, one in the morning and one post-workout, but wonders if taking creatine before and after training is more effective.

Responses vary: some say timing doesn’t matter, others recommend taking creatine post-workout for better recovery, and some prefer pre-workout for energy boost.*

So, among the differing opinions on whether to take creatine before, during, or after exercise, what really is the ideal timing to maximize muscle growth and improve workout performance?

Should You Take Creatine In The Morning Or At Night?

The timing of creatine intake (morning or evening) does not create a significant difference, but taking it close to workout time may help optimize performance. Studies suggest post-workout supplementation might offer more benefits. However, the most important factor is consistent daily use.

“It is therefore concluded that, although circadian rhythms may influence performance, these appear not to affect creatine supplementation, as creatine is stored intramuscularly and is available for those moments of high energy demand, regardless of the time of day.”
— Morning versus Evening Intake of Creatine in Elite Female Handball Players (Jurado-Castro et al., 2022).

Research on female handball players showed no significant difference between morning and evening creatine intake after 12 weeks of training—both groups experienced similar muscle gains, fat loss, and performance improvements [4].

Recently, timing creatine intake around workouts has been viewed as important for maximizing effectiveness, though there is no clear consensus on the best time.

Taking creatine near exercise matters because it may influence both absorption and utilization. During workouts, blood flow to the muscles increases, which facilitates more efficient delivery and storage of creatine.

At the same time, the Na⁺-K⁺ pump activity in muscle cells becomes elevated during training, enhancing creatine transport into the cells. Since blood creatine levels typically peak 1–2 hours after ingestion, taking creatine before or immediately after exercise may optimize muscle uptake and maximize its effectiveness (Ribeiro et al., 2021).

Several studies have explored the impact of creatine timing on performance and muscle gains. Cribb and Hayes conducted a 10-week study showing that taking creatine close to workouts—along with protein and carbs—led to greater increases in muscle creatine, strength, lean mass, and type II fiber size.

However, the effects of creatine alone couldn’t be isolated due to co-ingestion of other nutrients[5].

In a more targeted study, Antonio and Ciccone (2013) found that post-exercise creatine tended to yield slightly better muscle mass and strength gains than pre-exercise use, though the differences were minor and statistically inconclusive [5].

Candow et al. (2014) reported no difference in strength or muscle gains between pre- and post-exercise creatine use in older adults, while a separate 32-week study in the same population showed both timings were superior to placebo, with a slight trend favoring post-workout use—yet still not statistically significant [5].

Additionally, Mills et al. showed that taking creatine throughout a workout improved performance compared to placebo, though this study didn’t directly compare different timing strategies [5].

Overall, Ribeiro et al. (2021) suggested creatine intake post-workout may better support absorption and muscle recovery. However, more research is needed for definitive conclusions on timing effects [5].

Coach Lee Hayward stated that the timing of creatine intake (whether before or after a workout) is not very important. What truly matters is taking it consistently every day to see results. Taking it post-workout with protein and carbs may enhance absorption, but overall, you can take it anytime as long as you use it regularly.*

When to Take Creatine?

Jeff Nippard’s channel referenced a 2013 study showing that taking creatine after workouts may increase fat-free mass and strength more effectively than taking it before workouts.

However, the difference was very small, and this study has not been replicated. Therefore, he recommends that you can take creatine at any time of the day, as long as you maintain consistent daily use to achieve saturation.*

According to a Reddit post titled Creatine at Night, some users reported unexpected benefits from taking creatine in the evening. One user accidentally took creatine before bed and reported feeling more energized and motivated the next morning.

They also noticed improved sleep quality, including twice the usual amount of deep sleep. However, this remains anecdotal and is not supported by scientific evidence.

Morning routine: Many users prefer taking creatine in the morning for convenience, often combining it with breakfast or other supplements. Some, such as momoneymocats1 and vcloud25, shared that they regularly take creatine alongside protein or pre-workout supplements in the morning without any issues.*

Flexibility: Reddit discussions—such as "Can I Take Creatine Early in the Morning If I Work Out at Night?" and "When Is the Best Time to Take Creatine: Post-Workout or at Night?"—show that many users find creatine effective regardless of timing, as long as it is taken consistently.

Some users adjust their intake based on personal schedules, such as avoiding evening use to reduce the likelihood of frequent nighttime urination, or taking creatine separately from caffeine to minimize potential interactions.*

This adaptability also extends to dosage: For example, Amazon user David K. Kim reported following a traditional loading and maintenance strategy (starting with a higher dose, then transitioning to 5g/day), and experienced the expected benefits such as better energy, performance, and muscle pump.*

Conclusion

The best time to take creatine depends on your goals and routine. Many studies and users suggest post-workout intake may best support absorption and muscle recovery. If you don’t exercise daily, taking creatine at any time is fine, as long as you use it regularly to maintain muscle creatine levels.

Learn more: 13 Best Creatine Supplements for Strength and Performance

How to Take Creatine

There’s no one-size-fits-all dose; responses vary by age, gender, diet, activity level, and baseline creatine stores [6].

• For muscles:
  • Loading phase: ~20g/day for 5–7 days, then maintenance of 3–5g/day.
  • Weight-based dosing: 0.1–0.14g/kg/day (suitable especially for older adults).
• For bones:
  • Creatine may improve bone health, especially combined with exercise.
  • Weight-based dosing is effective.
• For brain:
  • Creatine can support brain energy, memory, and mental function.
  • Effective doses tend to be higher (4g+/day long-term). Research continues to find optimal brain dosing.

Common Types of Creatine:

• Creatine monohydrate: Most researched, safe, effective, affordable.
• Creatine hydrochloride: More water-soluble, better for sensitive stomachs.
• Creatine ethyl ester: Claimed better absorption; limited evidence.
• Buffered creatine (Kre-alkalyn): Designed for stomach stability, fewer side effects.
• Creatine magnesium chelate: May improve absorption and effectiveness.
• Liquid creatine: Convenient but less stable than powders.

Despite many types, creatine monohydrate remains the top choice for safety, effectiveness, and cost. Some may experience digestive discomfort with monohydrate and might try alternatives or consult a nutritionist.

Creatine is available in powders, capsules, gummies, etc., for convenience and preference.

Conclusion

Creatine timing has minimal effect on overall results. Consistent daily use is most important to saturate muscles. Post-workout intake may slightly improve absorption and recovery, but you should choose a timing that fits your lifestyle for long-term adherence.