Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?

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Candow, Darren G.
- Other Affiliation: University of Regina
Forbes, Scott C.
- Other Affiliation: Brandon University
Roberts, Michael D.
- Other Affiliation: Auburn University
Roy, Brian D.
- Other Affiliation: Brock University
Antonio, Jose
- Other Affiliation: Nova Southeastern University
Smith-Ryan, Abbie E.
- Affiliation: College of Arts and Sciences, Department of Exercise and Sport Science
Rawson, Eric S.
- Other Affiliation: Messiah University
Gualano, Bruno
- Other Affiliation: University of São Paulo
Roschel, Hamilton
- Other Affiliation: University of São Paulo

Abstract

It is well-established that creatine supplementation augments the gains in muscle mass and performance during periods of resistance training. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. Muscle contractions increase blood flow and possibly creatine transport kinetics which has led some to speculate that creatine in close proximity to resistance training sessions may lead to superior improvements in muscle mass and performance. Furthermore, creatine co-ingested with carbohydrates or a mixture of carbohydrates and protein that alter insulin enhance creatine uptake. The purpose of this narrative review is to (i) discuss the purported mechanisms and variables that possibly justify creatine timing strategies, (ii) to critically evaluate research examining the strategic ingestion of creatine during a resistance training program, and (iii) provide future research directions pertaining to creatine timing.

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