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Zuletzt aktualisiert am 29.04.2026
Creatine is already a daily companion for many. However, there are some tips and tricks for taking creatine that many people don't know – but we do, and we're happy to share our knowledge with you. So today we'll be addressing the question: When should you take creatine? This article will tell you everything from the timing of intake and supplementation hacks to information on when to start taking creatine. not You should take it!
By the way: If you'd like to learn more about creatine in general and are wondering whether you should even take it, these articles are definitely for you:
What is creatine?
What does creatine do?
How much creatine per kg?
Your knowledge on the go: When to take creatine.
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Creatine can daily can be taken on gym days as well as on non-training days.
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For many, the intake after training together with a carbohydrate-rich snack most practical.
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The exact time But in the end, it's not even not so crucial: You can take your creatine in the morning, evening, or afternoon – however you like.
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There are some Tips such as dividing the daily dose into several small amounts or using creatine in recipes that can make it easier for you to take.
When should you take creatine?
Should creatine be taken in the morning or evening? With a meal or not? What is the best time to take creatine?
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Taking creatine is practical after your training. Just as you look forward to eating after a workout, for many people, the time after training is the perfect time to incorporate creatine into their routine. If you're currently on a rest day, taking it in the afternoon or evening is ideal. But taking it in the morning or at midday is perfectly fine too.
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For many, taking creatine has proven beneficial. to a meal Tried and tested – many find it more pleasant that way.
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I like to divide the amount of creatine, especially during the loading phase. smaller portions Many people suspect that they tolerate creatine better this way. How often you want to take creatine per day, i.e., how small you make the individual doses, depends entirely on your personal preference.
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Combine the intake with a carbohydrate-rich post-workout snack. Many athletes like to take it with a snack after training, as this is said to positively influence absorption.
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Ultimately, it's not so important when you want to take creatine, but rather... that You do it. Just try it out and see what works best for you. Maybe with Vetain's creatine powder?
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Do you have to take creatine every day?
Many people wonder not only when they should take creatine, but also how often. Do you have to take creatine every day? Many manufacturers recommend taking creatine daily. regularly, Yes, yes. every day, to take. (Unless, of course, you're currently taking a creatine break!)
Of course, it's not a big deal if you forget to take it one day.Otherwise, regularity is the key!
To all active athletes: Creatine can therefore even on days off from training be taken.
Should creatine be taken before or after training?
Should you take creatine before or after training – which is better? I have good news for you. It's actually really simple:
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Some people take creatine. before training one, simply because it's part of their workout preparation.
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Others build up the intake of creatine after training and see it as part of their post-workout routine.
Ultimately, the answer to the question "Creatine before or after exercise?" is: No matter. It's simply a matter of personal preference. If it's a regular occurrence, it doesn't matter whether you take creatine before or after exercise. You can compare it a bit to a cell phone battery: if you know you need to charge your battery once a day and you consistently do so, it doesn't matter whether you do it in the morning or evening – the important thing is that your phone eventually gets a charge and recharges.
So feel free to experiment and find what you like best, and don't stress too much about when you should take creatine.
Tips: How to take creatine correctly
Let's briefly move away from the question of when to take creatine and turn to another important topic: What is the best way to take creatine?
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You can easily adjust your creatine dosage. Stir into water, juice or smoothies or delicious recipes To make it with your creatine powder: Simply mix the powder into your dough. Pancakes or Waffles Or add it to your morning yogurt. Just make sure nobody eats your creatine pancakes! ;)
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Regardless of when or how you take creatine: always make sure that the powder fully resolved Lumps are neither appetizing in a protein shake nor in a pancake.
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Several studies are currently investigating the simultaneous intake of caffeine and creatine. So it's best not to mix your creatine powder directly into coffee. ;)
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When should you not take creatine?
There are some people who should definitely seek medical advice before taking creatine:
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People with pre-existing conditions
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Pregnant women and breastfeeding mothers: Currently, there are very few studies on the safety of creatine during pregnancy and breastfeeding. Therefore, it is generally advised against taking it until scientific findings are available – unless, of course, you have a doctor's prescription! Then the situation is different.
Very important: We are NOT saying that creatine is dangerous or unhealthy during pregnancy or breastfeeding – we simply don't yet know what effects it has on mother and child. Therefore, it is safer to refrain from taking it or to seek individual advice. -
Children and young people: Children and adolescents should not take creatine without a doctor's recommendation. The reason: They are still developing, and it is again unknown what effects creatine might have during this phase.
From what age can you take creatine? Theoretically, you can take creatine as soon as you turn 18 – if you want to.So while your guests are still singing "Happy Birthday" to you, you can already order a can of creatine.
By the way: Vetains gift cards They also make a great gift idea!
One should also bear in mind the compatibility of Dietary supplements Individual responses may vary. Therefore, please adhere to the dosage recommendations and pay attention to our tips!
Conclusion: When should you take creatine?
When you should take creatine depends entirely on your Everyday Do you work out? Do you drink coffee in the morning? And when do you tolerate the supplement best? Try taking it at different times and decide for yourself when you take creatine most effectively. Many people like to take it after training combined with a carbohydrate-rich snack, but you can take creatine at any time of day or night.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
literature & Sources
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EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies) (2016). Scientific opinion on creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. In: EFSA Journal, 14(2).
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Kreider, RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. In: Journal of the International Society of Sports Nutrition, 14(1).
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Nebel, R. (2002). Creatine in sports - an ergogenic supplement? In: German Journal of Sports Medicine, 53(7+8).
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Swiss Sports Nutrition Society (2023). Supplement guide. A-Supplements: Performance Supplement.
