Let me get straight to the point - NO!
There's this obsession in the fitness industry around meal timing, and just "timing" in general.
But the truth is, depending on the topic at hand, it doesn't really matter.
You've heard the myth about eating every 3 hours, and having to consume protein within 30 minutes after training for optimal gains - and it's all just not true.
Which leads us to the point of this article!
Does Creatine Timing Matter?
Some will try and tell you creatine is taken best pre-workout or post-workout - but it really doesn't matter.
Here's a little tip: insulin maximises creatine uptake (1,2).
So as long as there is a big protein and/or carbohydrate serving with your creatine intake, insulin will be secreted and creatine uptake will be maximised! This is the only real factor to consider when taking creatine.
How Much Creatine Do I Need?
Whilst so many still tell you to LOAD creatine, it's not required, as just 5 grams of creatine monohydrate has been found to be enough to enhance performance, with no loading phases used (3).
As one of the most researched muscle building supplements on the planet (and perfectly safe!) creatine should ABSOLUTELY make up part of your supplementation program!
"Stay Fit, Stay Flexed!"
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References
(1) Green, A. L., Simpson, E. J., Littlewood, J. J., MacDonald, I. A., and Greenhaff, P. L. (1996). Carbohydrate ingestion augments creatine retention during creatine feedings in humans. Acta Physiol Scand Volume 158: pages 195-202.
(2) Steenge, G. R., Lambourne, J., Casey, A., MacDonald, I. A., and Greenhaff, P. L. (1998). Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. American Journal of Physiology Volume 275: pages E-974-E979.
(3) Pearson DR, Hamby DG, Russel W, Harris T: Long-term effects of creatine monohydrate on strength and power. J Strength Cond Res 13: 187–192, 1999
Author
Dayne Hudson