Andrew Huberman· PhD
And creatine early not later day
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And creatine early not later day
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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?
You could take a day or night doesn’t matter.
the timing doesn't matter totally irrelevant take it in the morning breakfast take it at night take it anytime you want take it pre um we tend to put it in a lot of people's um workout um shakes just to make sure they get it in throughout the day but the timing is irrelevant
And that it really doesn't matter when you take that creatine. You can take it post-workout as many people do. You can take it preworkout. It really doesn't seem to matter.
In fact, there have been many studies on this topic of when creatine timing is optimal. And it doesn't seem like it really matters. You can load it. If you don't drink caffeine at all, you can load it over the course of weeks and take creatine every day and you'll still get benefits. You can take it right before your workout and you will still get benefits. It doesn't really matter when you take the creatine.
When you take creatine, levels in your blood and your body are elevated for the next two to three hours. So, it's totally fine to take creatine right before your workout.
it's just easier to not for it's easier to forget something when you only do it on certain days sometimes it's just easier to make it a part of the routine
I now recommend take it every day uh just get it like a multivitamin whatever you're doing but just keep in mind it it's giving you not only exercise benefits but I'm really happy to see the emergence of the health benefits
want to take creatine within an hour before you work out or I drink five grams during my workout or right after that seems like a very viable time
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.