Short answer: timing makes little difference. Take creatine every day, rest days included, at a moment you can stick to: before training, after or with a meal. Follow the dosage on the label: for Evogen Creatine Monohydrate that is 1 scoop (5 g) a day.
What does creatine do?
Creatine occurs naturally in your muscles and is found in small amounts in meat and fish. A supplement tops up your stores. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Before or after training?
Some studies see a slight advantage for taking it around training, but the differences are small. Creatine does not work like caffeine, which you feel straight away. What matters is keeping the stores in your muscles topped up. You do that by taking it every day.
- Before training: handy if you take it with your pre-workout.
- After training: easy to combine with your protein shake.
- With a meal: ideal on rest days or if you tend to forget.
On rest days too
Do not skip your creatine on days you do not train. That keeps your stores topped up. Link it to a fixed moment, such as breakfast, so you do not forget.
How much should you take?
Stick to your product's label. Evogen Creatine Monohydrate provides 5 g creatine monohydrate per scoop; take 1 scoop a day. The tub comes unflavoured (60 servings) and in Blue Raspberry Blast and Watermelon (40 servings). Mix it with water, your shake or your pre-workout.
Drink enough water
Creatine draws fluid into your muscles. So drink enough water spread over the day, especially on training days and when it is warm.
Combining
- After training: mix your creatine into a shake with Evogen Isoject, with 25 g protein per scoop. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
- All in one: Cell K.E.M. PR already contains 5 g creatine per scoop, plus EAAs and vitamins. If you use it, you do not need separate creatine.
Good to know
Creatine is intended for healthy adults aged 18 and over. Do not use if you are pregnant or breastfeeding. Taking medication or have a medical condition? Consult your doctor first.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle.
Read more
- What is creatine?
- Amino K.E.M. or Cell K.E.M. PR: what is the difference?
- How much protein do you need?
Also see: Muscle building · Proteins
