Paul Saladino· MD
And the last thing, there is some evidence that shows that if you take creatine after a workout, that might improve its effectiveness slightly.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
And the last thing, there is some evidence that shows that if you take creatine after a workout, that might improve its effectiveness slightly.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
so the timing doesn't seem to be real important there does seem to be a little bit better response to after not sure why because it really to me with the mechanism it shouldn't matter because it's a long-term thing but that's actually why we included the creatin in our recovery product and not the Pre-Workout
there's some really small really tenuous I really want to emphasize that evidence that perhaps after a workout might be better than before a workout but I tell people just take it whenever you'll take it regularly
there's some really small really tenuous I really want to emphasize that evidence that perhaps after a workout might be better than before workout
so the timing doesn't seem to be real important there does seem to be a little bit better response to after not sure why because it really to me with the mechanism it shouldn't matter because it's a long-term thing but that's actually why we included the in our recovery product and not the Pre-Workout for a couple of reasons one it doesn't seem to matter when you take or it doesn't you don't not it's not an immediate effect from creatin so you might as well take it post might be a little bit better effect post
from a timing perspective unlike caffeine we don't think the timing really plays a major role there is one area that I would just recommend it's post exercise or pre-exercise and the reason for that is that we think blood flow or transport kinetics is turned on with muscle contraction
but for the viewers the timing seems to be irrelevant
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.