Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?

Abstract

It is well-established that creatine supplementation augments the gains in muscle mass and performance during periods of resistance training. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. Muscle contractions increase blood flow and possibly creatine transport kinetics which has led some to speculate that creatine in close proximity to resistance training sessions may lead to superior improvements in muscle mass and performance. Furthermore, creatine co-ingested with carbohydrates or a mixture of carbohydrates and protein that alter insulin enhance creatine uptake. The purpose of this narrative review is to (i) discuss the purported mechanisms and variables that possibly justify creatine timing strategies, (ii) to critically evaluate research examining the strategic ingestion of creatine during a resistance training program, and (iii) provide future research directions pertaining to creatine timing.

Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes

“…Currently, a small number of original investigations have explored the potential efficacy of timed creatine monohydrate administration, displaying mixed outcomes. In this respect, a recent review paper that discussed creatine timing ( 35 ) included six studies, with only two studies providing some level of evidence for heightened adaptations in regards to the manipulation of when creatine was ingested, in favor of post-exercise Cr supplementation (as compared to pre-exercise) ( 12 , 14 ). From these studies, one should consider that the Candow study ( 14 ) was completed in elderly individuals, which limits its generalizability to younger, athletic populations and the primary population upon which the efficacy of creatine supplementation has been built.…”

Creatine supplementation and endurance performance: surges and sprints to win the race

“…Nearly all of the research investigating creatine on endurance performance has used creatine monohydrate. When loading with creatine, it appears beneficial to ingest creatine close to exercise training due to the upregulation of creatine transporters [ 80 , 81 ] and co-ingestion of creatine with carbohydrates appears to be an effective strategy to enhance both the uptake of creatine and for glycogen re-synthesis [ 30 ]. Limited data exist that directly compare males and females in response to creatine supplementation; however, females have higher intramuscular creatine stores and may, therefore, be less responsive to creatine supplementation [ 7 , 82–84 ] and creatine may influence females differently across the menstrual cycle [ 73 ].…”

“…When loading with creatine, it appears beneficial to ingest creatine close to exercise training due to the upregulation of creatine transporters [ 80 , 81 ] and co-ingestion of creatine with carbohydrates appears to be an effective strategy to enhance both the uptake of creatine and for glycogen re-synthesis [ 30 ].…”

Food for thought: Physiological considerations for nutritional ergogenic efficacy

“…Another important question is whether men and women respond differently to these supplements. Evidence suggests that men and women obtain similar benefits from creatine [120][121][122] and βalanine [122][123][124] supplementation. However, there is emerging evidence that recreationally active and trained women do not experience the ergogenic effects of dietary nitrate supplementation , 61,119,[125][126][127] despite a higher relative dose, whereas the ergogenic benefits are consistently reported in recreationally active men.…”