CREATINE is a naturally occurring compound found in small amounts in foods like meat and fish. It’s also commonly used as a supplement to enhance athletic performance, particularly in activities that require short bursts of intense effort, such as weightlifting or sprinting.

Fitness trainer Lennox Richards said use of creatine supplementation can benefit your fitness journey by helping to re-generate energy and improve strength and power.

“Creatine supplementation may also promote muscle growth by increasing water retention within muscle cells, which can lead to greater cell swelling and protein synthesis,” Richards said. “This can result in increased muscle size and strength over time.

“Creatine has been shown to reduce muscle damage and inflammation following intense exercise, potentially speeding up recovery between workouts and reducing soreness. Some research also suggests that creatine supplementation may have cognitive benefits, such as improved memory and mental performance.”

Here’s when he said you can include this supplement during training:

Pre-workout

Taking creatine before your workout will potentially enhance performance. Some people prefer this timing to ensure they have optimal energy levels and strength during their training session.

Post-workout

Consuming creatine after your workout can help replenish depleted stores and support muscle recovery and growth. Pairing creatine with a post-workout meal or shake that includes carbohydrates and protein can further enhance its effectiveness.

Anytime

Creatine has a cumulative effect, so taking it at any time of day, consistently, can ultimately lead to increased muscle creatine stores over time. This approach may be more convenient for those who don’t want to worry about timing their supplementation around workouts.

“The most important factor is consistency. Taking creatine daily, whether before or after workouts or at another time of day, can help ensure you reap its benefits over time,” Richards said. “Experimenting with different timing strategies and observing how your body responds can help you determine the best approach for your individual needs and preferences.”