6 Min
Zuletzt aktualisiert am 14.09.2025
Creatine is already a daily companion for many. However, there are some tips and tricks when it comes to taking creatine that many don’t know – but we do, and we’re happy to share our knowledge with you. So today we’re tackling the question: When should you take creatine? In this article, you’ll learn everything about timing, supplementation hacks, and also when you shouldn’t take creatine!
By the way: If you first want to learn more about creatine in general and are wondering whether you should even take it, these articles will be useful for you:
What is Creatine?
What Does Creatine Do?
How Much Creatine per kg?
Your knowledge to go: When to take creatine?
Creatine can be taken daily – on gym days as well as on rest days.
For many, taking it after training together with a carbohydrate snack is the most practical.
The exact timing isn’t actually that important: you can take your creatine in the morning, evening, or even in the afternoon – whatever suits you best.
There are a few tips such as splitting the daily dose into smaller amounts or using creatine in recipes that can make it easier for you to take.
When should you take creatine?
Should you take creatine in the morning or evening? With a meal or not? What’s the best timing?
Taking creatine after your workout is practical. Just like you look forward to eating after training, many find this the perfect time to make creatine part of their routine. On rest days, afternoon or evening is convenient. But mornings or midday also work fine.
For many, taking creatine with a meal works best – it simply feels more comfortable.
Especially during the loading phase, split the daily dose into smaller portions. Many suspect this improves tolerance. How often per day depends on your personal preference.
Combine your creatine with a carb-rich post-workout snack. Many athletes prefer this combo since it may positively influence uptake.
In the end, what matters is not when, but that you take it consistently. Try out what works best for you – maybe with Vetain’s creatine powder?
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Do you have to take creatine every day?
Many wonder not only when, but also how often. Do you have to take creatine every day? Most manufacturers recommend taking it regularly, i.e. yes, daily. (Except if you’re on a creatine break!)
Of course, it’s not a big deal if you forget it for a day. Otherwise, consistency is key.
For all active athletes: Creatine can be taken on rest days too.
Creatine before or after training?
Should you take creatine before or after training – which is better? Here’s the good news: it’s really simple.
Some take creatine before training, simply because it feels like part of their workout prep.
Others take it after training as part of their post-workout routine.
The bottom line to “Creatine before or after training?” is: It doesn’t matter. It’s just a matter of preference. As long as you take it consistently, timing is secondary. Think of it like charging your phone: as long as you do it once per day, it doesn’t matter if it’s morning or evening – the main thing is it gets charged.
Try what you like best and don’t stress about timing.
Tips: Taking creatine the right way
Let’s shift from “when” to “how”: what’s the best way to take creatine?
You can simply mix it into water, juice, or smoothies, or use it in delicious recipes: add it to the batter for your pancakes or waffles, or stir it into your morning yogurt. Just make sure no one steals your creatine pancakes! ;)
Whatever time or method you choose, always make sure the powder is fully dissolved – clumps aren’t pleasant in shakes or pancakes.
Some studies are currently investigating creatine together with caffeine. So maybe don’t mix your creatine into coffee just yet. ;)
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When should you not take creatine?
Some people should seek medical advice before supplementation:
People with pre-existing conditions
Pregnant and breastfeeding women: There are hardly any studies on safety during pregnancy and lactation. Therefore, supplementation is generally not recommended unless prescribed by a doctor. This doesn’t mean creatine is unsafe – we just don’t know enough yet, so it’s safer to wait or get individual advice.
Children and adolescents: They should not take creatine without medical recommendation. As they are still developing, effects are unclear.
From age 18, supplementation is theoretically possible. And if you’re celebrating your 18th birthday, you could technically order creatine right after blowing out the candles. ;)
By the way: Vetain gift cards also make a great birthday gift!
Keep in mind that tolerance of supplements can vary individually. Always follow dosage recommendations and our tips.
Conclusion: When should you take creatine?
The right time depends on your daily routine: Do you train? Do you drink coffee in the morning? When do you tolerate it best? Try different timings and decide for yourself. Many prefer it post-workout with carbs, but you can take creatine at any time of day.
Got questions? Send me a mail – I’d love to hear from you! :)
References
EFSA NDA Panel (2016). Scientific opinion on creatine in combination with resistance training and improvement in muscle strength. EFSA Journal, 14(2).
Kreider, R. B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. JISSN, 14(1).
Nebel, R. (2002). Creatine in sports – ergogenic supplement? Deutsche Zeitschrift für Sportmedizin (German Journal of Sports Medicine), 53(7+8).
Swiss Sports Nutrition Society (2023). Supplement guide. A-supplements: performance supplements.
