Creatine Supplements: Before or After Your Workout?

By Catherine Tavarez

creatine before after workout

A commonly asked question among

Among the best creatine pre workout formulas, BulkSupplements Pure Micronized Creatine Monohydrate Powder is also one of the best values on the market. Available in 9 sizes including 1 kg, 5kg and a whopping 25 kg, this is recommended for use before workouts in ½ to 1 tsp servings. A 1 kg container will yield 400 servings!

No soy, sugar, gluten or dairy products in the ingredients. BulkSupplements Pure Micronized Creatine Monohydrate Powder gives your body the added strength and endurance you need to build muscle mass fast. Its micronized formula won’t stick to your glass, so you won’t waste anything in your pre- or post-workout drink.

Optimum Nutrition Creatine Powder

Optimum Nutrition Creatine Powder

This CreaPure Creatine Powder by Optimum Nutrition will help you get the most out of your fitness regimen. Micronized to mix easily with your favorite juice, and for better absorption, this powder will reduce the amount of recovery time you would normally need between workouts.

Optimum Nutrition recommends that you preface your creatine workout program with a loading phase, and follow up with a maintenance program mixing a teaspoon with your usual post-workout protein drink. Combined with a healthy diet and regular exercise, this product will help you make big gains faster than you ever thought possible.

MuscleTech Platinum 100% Creatine

MuscleTech Platinum 100% Creatine Ultra-Pure Micronized Creatine Powder

If you’re impartial to taking your creatine before or after a workout, this 80-serving size entry from MuscleTech may be just the ticket for you. A great value in a 400g size, the MuscleTech Platinum 100% Creatine adds a “bonus” 100g for a full 500g supply that really makes it bargain.

The product comes in a micronized formula for easy solubility in water and improved absorption into muscle tissue. As with many creatine products, the manufacturer’s recommendation to begin supplementation with a loading phase can be taken with a grain of salt. This stuff will work as advertised with just a maintenance regimen.

Optimum Nutrition Creatine 2500mg

Optimum Nutrition Creatine 2500mg

While most of the creatine powder supplements on the market recommend a serving size of 5g, ON recommends half that amount – 2500mg, or just two capsules worth – for your creatine supplementation. In a 2500 cap bottle, you’d be getting 1250 servings of muscle mass-building supplement.

Bear in mind, however that the main ingredient here is still the same creatine monohydrate you’ll find in other brand creatine supplements. So if you’re using a competitive brand at a 5g dosage for the results you want, you’ll need to double the recommended serving size of this product for similar results.

MET-Rx Creatine 4200

MET-Rx Creatine 4200

Another good choice for bodybuilders who choose to take their creatine before or after their workout, MET-Rx Creatine comes in 700mg capsules that can be taken pre- or post-workout. The recommended dosage, however is 4200mg, so you’ll need to take 6 caps daily to meet your recommended daily creatine intake.

With a regimen like that, be sure to maintain a steady intake of water also, as the creatine draws more water into the muscle tissue to build the size you’re looking for. Also, be sure to adhere to the instructions and drink glucose-based fluids like juice with your creatine caps. This will allow the capsules to dissolve and assimilate the creatine into your bloodstream more efficiently.


So when is the best time to take your creatine supplement. The truth is, there are separate schools of thought regarding when supplementation would be most effective, and those thoughts are rooted in how creatine works in your body.

To some nutritionists, the pre-workout creatine-infused muscles will perform better when they’ve been prepped before your workout. Others conclude that muscles post-workout are more receptive to creatine infusion and therefore respond better to supplementation. Research on the subject has shown mixed results, though recent studies are suggesting that post-workout creatine use yields slightly better results.

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