Should You Take Creatine Before a Workout for Better Results?

It would be great if there were a universal remedy for achieving quick results in beauty, health, and sports. However, no one has yet invented such a “magic pill”. There is an effective supplement that helps people reduce time and increase their body's capabilities — creatine.

The beneficial properties of creatine before a workout are well-known to all athletes. It is produced naturally in our bodies from the amino acids glycine, methionine, and arginine. Athletes add it to their diets to increase endurance and recover faster after gruelling strength training.

Although creatine is considered safe, the debate continues: creatine before or after workout? When does the supplement provide the greatest benefit? And what is the optimal schedule for taking it?

The effect of creatine before a workout on muscle strength and endurance

Can I take creatine before workout? It is standard practice. It increases ATP (adenosine triphosphate) levels, which is the main source of energy during intense exercise, such as sprinting or weightlifting. Increased ATP levels help muscles work harder: lift heavier weights, do more sets, and withstand stress. The creatine before and after format is suitable for those who want to recover faster and give their all during sets. 

For beginners in fitness and weightlifting, it is useful to learn about what creatine is as a dietary supplement. Creatine pre workout is an easy way to get more out of your workout without overloading your body.

The main reserve produced by our body — about 95% — is concentrated in the skeletal muscles in the form of creatine phosphate, which quickly releases energy during strength training. The average amount of creatine in an adult's body is 120 grams, but when the muscles are saturated, it can reach 160 grams.

The main sources of creatine in food are meat and fish, but to reach an effective dose, you'd need to consume over a kilogram of beef or tuna daily. Since we naturally lose 1-2 grams of creatine per day, these losses should be replenished. While food alone can help, it's much easier with sports nutrition. Devotion Nutrition offers versatile supplements that support your daily intake and can be easily incorporated into your routine.

The dependence of ATP levels on creatine

Muscles need energy to work, and the main source of this energy is the ATP molecule. The human body stores a small amount of this molecule, and the rest is synthesized using three systems: creatine phosphate, glycolytic, and oxidative. The first is the fastest and most important for short, intense workouts.

Taking creatine pre workout enhances this first system. When ATP is depleted during bench presses, squats, or sprints, ADP remains — the “discharged” form. Creatine replenishes phosphocreatine stores in the muscles, which helps to restore ATP and continue working at high power quickly. Therefore, creatine as pre workout improves efficiency, explosive power, and endurance.

How the connection between ATP and creatine affects training

The use of supplements affects muscle strength and growth. First, this is due to increased load and improved conditions for protein synthesis: the basis for new muscle fibers. And it all starts with — is creatine pre workout. The supplement does not fill muscles with water — it triggers processes that affect muscle growth.

To support this process, creatine can be added to daily drinks such as smoothies or recovery blends. One easy and effective option is using it in a mocktail recipe together with HydroFLEX. This helps maintain consistent intake and adds variety to your supplementation routine, making it easier to stay on track with performance-focused goals.

The benefits of creatine before a workout from a scientific point of view

Studies show different results, so it is impossible to say for sure whether it is better to take creatine before workout or after. As Richard B. Kreider and Douglas S. Kalman note: "Participants supplemented with creatine had significantly greater isokinetic (+10%) and isometric (+21%) knee extension strength during recovery from exercise-induced muscle damage." But how does this happen scientifically?

Arguments in favour of taking creatine “before” exercise

Is creatine a pre workout? Yes, and here's what it does when taken creatine before a workout:

1. Increases strength and power. Creatine increases ATP levels, the main “fuel” molecule, which helps you lift more and work harder.

2. Increased endurance. Taking creatine before a workout delays fatigue, especially during high-rep or long sessions.

3. Faster recovery. Creatine accelerates ATP resynthesis, which helps muscles recover faster between sets.

4. Visible external effect. Due to water retention in muscle cells, muscles look more “full” and dense.

5. Improved athletic performance. Sports where explosive starts are important — sprinting, basketball, wrestling — also benefit from creatine before a workout.

6. Long-term mass is built up. Continuous intake has an accumulative effect: muscles get more energy, you train better, and mass grows.

Creatine before workout works great when taken before training. You can find delicious recipes for breakfast on the Devotion Nutrition website. The main thing is to stick to the regimen and not forget your daily dose to maintain the right level of ATP in your muscles.

How does taking supplements “at any time” affect the results?

It is best to combine creatine before a workout with protein shakes, sports drinks, or juice — the insulin response helps deliver creatine to the muscles faster. Some forms of the supplement already contain carbohydrates for better absorption.

The effect of creatine on athletes' digestion

More than 80% of athletes in various disciplines use creatine regularly, including creatine and pre workout regimens. Scientific reviews and meta-analyses have not identified any dangers when taken correctly. Dosages of up to 25 g per day did not affect creatinine levels or impair kidney function. Supplements that improve digestion can be purchased on the Devotion Nutrition website. The main thing is to follow the recommendations: take breaks between courses and don't exceed the dose.

Sometimes, during the loading phase, digestive problems such as bloating, cramps, and diarrhea may occur. This is due to the quality of the supplement or the sensitivity of the gastrointestinal tract. Reduce the dose or choose a different form of creatine before a workout. The supplement isn't recommended for people with chronic diseases, those undergoing medical treatment, adolescents, pregnant women, and nursing mothers.

What are the benefits of using creatine before a workout?

Take creatine daily for 3-4 weeks, then take a break for the same time. Then repeat the cycle described in the table above. Without training and regular intake, muscle growth is impossible — creatine only works when combined with exercise and accumulated reserves.

The advantage of the supplement is its fast effect and long-term results, which will last and influence further training. With increased loads, faster recovery, and a sustained pace, progress will not be long in coming. Over time, this stimulus leads to increased strength and muscle growth. Even when the effect of creatine and pre workout disappears, the real results remain.

Drinking throughout the day helps the body absorb creatine better and prevents dehydration. Try to drink about 8-10 glasses of water — if you have an active lifestyle, you need to increase the amount of water you drink. Devotion Nutrition offers an interesting perspective on its role in the diet.

Can I take creatine before a workout?

Yes, taking creatine before training is an effective approach. In this case, it helps your muscles use more energy from the very first repetitions when you are training for strength, speed, or explosive endurance.

Consistency and training during supplementation cannot be cancelled. The supplement is not a substitute — it is an aid to training. As a result, you recover faster, the load increases, and with it, your muscles. Contact us for advice on supplements, their form, and dosages.

FAQ

When to take creatine: before or after training?

Creatine supplement helps improve performance from the start of your workout, but the main thing is to take them daily.

How long before training should creatine be taken?

Ideally, 30–60 minutes before the gym, so that creatine before gym has time to be absorbed and start working during exercise.

When should creatine be taken for best results?

Creatine as pre workout supplement is most effective when taken regularly, even on non-training days.

Does creatine help build muscle?

Yes, especially during strength training — the answer to the question “Is creatine a good pre workout supplement for increasing strength and muscle mass?” is absolutely yes.

Should creatine be taken before bed?

It is acceptable to take it in the evening, but creatine before gym is more effective.

Is it worth taking creatine for beginners?

Yes, is creatine a good pre workout even for beginners? It helps you adapt to exercise faster.