The Summary
This randomized, placebo-controlled crossover trial investigated how the timing of a single creatine dose (0.1 g/kg) affects acute performance in 11 active men. Participants completed five sessions: creatine before, during, or after resistance training, a placebo, and a control. In each session, they performed six sets of bench presses and back squats at 80% 1-RM. Pre-exercise creatine ingestion significantly increased total weight lifted in both exercises compared to placebo and control conditions. Creatine taken during or after exercise did not show the same acute strength-boosting benefits.
Why this is interesting
Fitness enthusiasts have long debated whether to take creatine before or after workouts, with most research focusing on long-term daily loading. This study suggests that even a single acute dose can make an immediate difference, specifically when taken right before lifting. Pre-workout creatine significantly boosted performance compared to taking it during or after exercise. For readers looking to maximize their gym sessions, taking creatine shortly before stepping onto the gym floor could provide an instant, science-backed edge in raw strength and power.