When to take creatine: before or after training, in the morning or in the evening

Creatine can be taken at virtually any convenient time of day. For long-term effects, regular intake and maintaining elevated muscle creatine stores are more important than precise timing before or after training. A recent review of nutrient timing data does not confirm that taking it immediately before or after training significantly differs in its effects on strength and muscle mass. [1]

If you're looking for a simple, practical option, you can take 3-5 grams of creatine monohydrate daily, and on training days, take it with your regular post-workout meal. While there's no proven "anabolic window" specifically for creatine after training, this regimen is convenient, fits well with nutrition, and is recommended by the Australian Institute of Sport as a reasonable strategy. On rest days, creatine can be taken in the morning, afternoon, or evening—there's no specific time. [2]

If a loading regimen is used, timing relative to training is even less critical: a daily dose of approximately 20 g is typically divided into several doses throughout the day. If there is no loading regimen, 3-5 g daily gradually saturates the muscles over a period of several weeks. [3]

In June 2026, a small experimental study was published linking a single dose of creatine before strength training with improved performance on certain exercises. However, it involved only 11 young men, used an acute protocol unusual for everyday practice, and the authors themselves called the results preliminary. Therefore, this study does not yet provide grounds for changing the more robust conclusion: for most people, daily intake is more important than choosing "30 minutes before" or "immediately after." [4]

Why timing of creatine intake is usually of secondary importance

Creatine works differently than caffeine or traditional pre-workout stimulants. Its primary function is to gradually increase total creatine and phosphocreatine levels in muscle cells. Once saturated, this increased reserve is maintained between workouts, so its effectiveness is not affected by whether the creatine dose is present during a heavy set. [5]

This explains why daily supplementation works even when creatine is taken in the morning and trained in the evening. The muscle utilizes accumulated intracellular phosphocreatine, not just the dose consumed immediately before training. After loading, a maintenance dose of 3-5 g per day helps maintain an elevated muscle pool. [6]

This also explains why the idea that "creatine must be taken within 30 minutes after training" is physiologically oversimplified. After taking creatine, its blood concentration does not increase immediately, and the effect of a multi-week program is determined primarily by the accumulation of the substance in tissues. A modern review from 2024 notes that a 5-gram dose can reach peak blood levels in approximately two hours, so attempting to link it to a short post-workout period lacks a compelling evidence base. [7]

Before or after exercise: what direct research shows

To date, no single option has a convincing enough advantage for long-term strength or muscle gains.

In a randomized trial of healthy older adults, 12 weeks of creatine supplementation immediately before or immediately after resistance training produced similar gains in muscle mass and strength. No differences were found between the two strategies. DOI: 10.1080/15438627.2013.852088. [8]

Another experiment used a particularly interesting design: each participant trained one side of the body with creatine supplementation before exercise and the other side afterward. After eight weeks, both strategies produced similar changes in muscle thickness and strength. This design partially reduces the influence of individual differences between individuals. DOI: 10.23736/S0022-4707.20.11668-2. [9]

In 2022, 34 trained male and female athletes were randomized to receive creatine at a dose of 5 g within an hour before training, 5 g within an hour after training, or placebo. After eight weeks, no additional differences were found between the timings in body composition, strength, or other performance-related measures. [10]

Finally, a 2022 review specifically addressing the Creatine O'Clock question concluded that the available evidence does not support a strict recommendation for creatine timing around training. An updated 2024 review of frequently asked questions about creatine maintained the conclusion: pre- and post-workout regimens appear to be generally equally effective for long-term adaptations to resistance training. [11]

Where did the idea come from that it’s better after a workout?

It has a physiological logic.

During and after exercise, blood flow to working muscles increases. Muscle contractions also influence transport processes, potentially facilitating creatine entry into cells. Furthermore, after exercise, people often consume carbohydrates and protein, which increase insulin levels, and insulin can enhance creatine retention in tissues. [12]

In one 32-week study of older adults, both pre- and post-workout supplementation increased strength more than placebo, but the post-workout group showed greater gains in total fat-free mass than placebo. DOI: 10.1139/apnm-2014-0498. [13]

While this result is interesting in itself, it does not prove a universal benefit of the post-exercise regimen. The group sizes were small, and other studies have not replicated the benefit. More recent reviews therefore consider the post-exercise window idea to be biologically plausible, but not consistently supported by clinical evidence. [14]

The Australian Institute of Sport puts it particularly practically: there is little evidence to suggest that creatine is more effective post-workout, but taking it post-workout along with a normal recovery meal is perfectly reasonable and convenient. [15]

What the new 2026 study changed

In June 2026, a randomized, crossover pilot study was published that directly compared a single dose before, during, and after exercise.

Eleven physically active men performed resistance training under five different conditions: creatine supplementation before exercise, during exercise, after exercise, placebo, or no supplementation at all. The dose was 0.1 g/kg body weight—e.g., about 8 g for an 80 kg person.[16]

Pre-workout administration was associated with better overall bench press and squat performance compared to placebo and the control condition. The authors interpreted the results as a possible advantage of the acute pre-workout dose. DOI: 10.3390/nu18111789. [17]

However, there are four reasons not to translate this study into a new "drink strictly before exercise" recommendation.

Firstly, only 11 people participated.

Secondly, they were only young men.

Third, the study looked at a single training session, and most people take creatine for weeks or months, when their muscles are already saturated.

Fourth, the authors themselves characterized the findings as exploratory and pointed out the need for confirmation on larger samples. [18]

Therefore, this is an important new study, but it should be viewed as a hypothesis for further testing rather than as a refutation of the entire accumulated literature.

If the muscles are already saturated, the timing of intake becomes even less important.

This is a key nuance that is often missing from popular recommendations.

The difference in dosage timing is theoretically most interesting during the first few days, when muscle mass is still increasing. After saturation, the goal of the daily dose is primarily to compensate for the gradual natural loss of creatine and maintain the level already achieved.

The Australian Institute of Sport indicates that elevated muscle creatine levels can be maintained with approximately 3-5 grams of monohydrate per day. If loading is abandoned and the maintenance dose is used immediately, muscle stores gradually reach saturation in approximately four weeks. [19]

After stopping the supplement, the level also does not disappear within 24 hours. It slowly returns to the original level over approximately 4-6 weeks. [20]

That's why skipping your morning dose doesn't mean your evening workout is suddenly "creatine-free."

When to take creatine on a training day

For most people, there are several equally acceptable options.

Situation	Practical option	What is known about the evidence
It's more convenient in the morning	Take in the morning	Working option; no special benefit for the evening
More convenient before training	Accept before class	Acceptable; no proven long-term benefit
More comfortable after training	Take with post-workout meal	A convenient and rational strategy
Late evening training	Can be taken in the morning, afternoon or after class.	There is no requirement to take it immediately before training.
Have a sensitive stomach	Take with regular food	May improve tolerability
Loading is in use	Divide the daily amount into 3-4 doses	Exact matching with training is not required
No download	3-5 g once daily	Gradual saturation over a period of several weeks

Dosage regimens are consistent with NIH and Australian Institute of Sport recommendations. [21]

How long before a workout should I take creatine?

There is no proven need to maintain a precise interval - for example, 30, 45 or 60 minutes.

This is fundamentally different from some stimulants. Even if creatine is consumed immediately before a warm-up, it doesn't immediately convert into additional phosphocreatine stores for the first working set.

A recent review indicates that after a dose of approximately 5 g, peak circulating creatine levels can occur within approximately two hours. This further argues against the concept of creatine as an acute pre-workout supplement. [22]

A small 2026 study raised interesting questions about this conclusion, finding an acute effect of a pre-workout dose. However, the results of a single pilot study are not yet sufficient to recommend that everyone take creatine a specific number of minutes before exercise. [23]

If it's convenient for a person to take supplements with a pre-workout meal, that's fine. If it's not, rescheduling the supplements should not significantly impact long-term results.

How long after a workout should you take creatine?

There is no set time limit like “must be within the first 30 minutes.”

Muscular adaptations following strength training continue significantly longer than the short post-workout window, and the creatine strategy is based primarily on chronic muscle saturation.

In a 2022 study, taking 5 g within an hour before and within an hour after exercise did not differ in results.[24]

Therefore, if after the gym a person spends an hour driving home and takes creatine with dinner, there is no reason to believe that the supplement has “stopped working.”

Post-workout intake is more convenient from an organizational standpoint: you can simultaneously cover nutrition, protein, carbohydrates, and creatine in one stable habit.

Which is better: an hour before or immediately after?

If both options are equally convenient, you can choose either one.

For long-term muscle mass and strength, direct studies generally do not support a significant difference.

There is a slight theoretical benefit post-workout due to increased blood flow, nutrient sensitivity, and the ability to take creatine with food. This is why the AIS calls post-workout supplementation "smart." However, "smart" here doesn't mean "proven more effective." [25]

If someone consistently forgets to take their powder after a workout but has no problem taking it at breakfast, breakfast will likely be the best time for that person, because daily commitment is more important than theoretical optimization.

Should I take creatine during my workout?

No specific benefits have been proven for routine long-term use.

Creatine doesn't need to be constantly replenished during each set. Muscle already contains stored creatine and phosphocreatine.

A 2026 pilot study had a separate group take the dose during a strength training session, but the results do not support this regimen as a preferred option.[26]

Taking it during a workout is acceptable if it's more convenient, but for most people it's easier to use water during exercise and take creatine at other times.

In the morning or in the evening

For most people there is no difference.

One of the few studies that specifically examined time of day included 14 elite female handball players. For 12 weeks, one group took creatine in the morning, the other in the evening. Changes in body composition and performance were similar, and the authors found no advantage for any particular time of day. [27]

This is a small study and cannot rule out any possible circadian nuances, but it is consistent with the underlying mechanism: creatine is stored within muscle tissue, so its availability is not affected by whether the daily dose is consumed at 8 a.m. or 8 p.m.

In practice, it is best to choose a time that is easy to repeat day after day.

Can I take it before bed?

Yes, if such a scheme is convenient and well tolerated.

Creatine is not a stimulant like caffeine. There is no evidence that taking it in the evening impairs sleep due to its stimulant effects.

A study of morning and evening dosing found no reduction in the efficacy of the evening regimen.[28]

Furthermore, small modern trials have examined the potential impact of chronic creatine supplementation on sleep and found no typical impairment in objective sleep parameters. For example, a six-week study of women taking 5 g/day even found an increase in total sleep duration on training days, although the sample size was only 21 people and the study did not examine the timing of supplementation before bedtime. [29]

Therefore, if creatine causes a particular person heaviness in the stomach or discomfort late in the evening, it is simply more convenient to move it to the morning or afternoon meal.

Should I take it on an empty stomach?

No. Taking it on an empty stomach is not necessary and has not been proven to be more effective.

Creatine is well absorbed from the gastrointestinal tract. The Australian Institute of Sport reports very high absorption of monohydrate and allows it to be mixed with liquid or food. [30]

Moreover, taking creatine with food may have two practical advantages. First, it is often better tolerated by the stomach. Second, the increase in insulin following carbohydrates and protein may increase tissue retention of creatine. [31]

So the idea is:

"Creatine is absorbed much better in the morning on an empty stomach."

Does not have a convincing evidence base.

With food or separately

With food - a good practical option, but not a necessary condition for effectiveness.

Classic studies have shown that combining creatine with high amounts of carbohydrates increases its retention. In one study, combining 5 g of creatine with approximately 96 g of carbohydrates increased retention compared to creatine alone.[32]

It was later shown that a comparable effect on insulin and creatine retention can be achieved by combining protein and carbohydrates. In the study, a combination of approximately 50 g of protein and 47 g of carbohydrates increased overall creatine retention approximately as much as almost 100 g of carbohydrates. [33]

But this does not mean that for every five-gram dose you need to drink a glass of a sweet drink with 100 grams of sugar.

The studies primarily assessed short-term creatine retention, not proven additional muscle gains after a year. For the average user, taking creatine with a normal mixed meal is sufficient, if that's more convenient.

Do you need fast carbohydrates?

Not necessarily.

Early studies used very large amounts of simple carbohydrates to sharply increase insulin and enhance creatine retention. However, the AIS specifically notes that a similar effect can be achieved with a standard meal containing protein and carbohydrates. [34]

Therefore, adding sugar solely for the sake of “creatine absorption” is not necessary for most people.

This is especially pointless if a person is trying to lose weight and does not need additional calories.

On training and non-training days

Creatine is usually taken daily, including rest days.

The reason again lies in the cumulative mechanism. The goal of a maintenance regimen is to maintain increased intramuscular stores, not to use the supplement simply as "preparation for today's workout."

Standard recommendations after loading call for a daily maintenance dose of around 3-5g. In the absence of loading, the same 3-5g per day will gradually saturate the muscles in about four weeks.[35]

On a day off, time is even less important. You can take:

• with breakfast;
• with lunch;
• along with a protein shake;
• In the evening.

It's better to choose one stable time than to constantly try to calculate the "perfect window."

Can I take it only on training days?

Research shows that some regimens that only take creatine around workouts can also work, especially when training multiple times a week. For example, there have been studies in which creatine was taken only during training days and still resulted in increased muscle gains. [36]

But this does not mean that such a regimen is equivalent to daily use in all situations.

The standard and most studied maintenance strategy remains daily. It's simpler, more predictable, and doesn't require remembering whether it's a training day or not. [37]

What to do if you missed a day

Usually nothing special. Just continue with your usual routine.

Muscle creatine stores do not drop within a few hours. After completely stopping supplementation, they return to baseline levels gradually, within approximately 4-6 weeks. [38]

Therefore, one missed day practically does not cancel out the accumulated effect.

There is no physiological need to take a double maintenance dose the next day just to make up for the missed dose.

Should I take it at the same time every day?

It's not necessary, but it's convenient to get into the habit.

If creatine is taken at 9am on Monday and at 5pm on Tuesday, no noticeable loss of effect is expected.

Physiologically, the average regular intake over days and weeks is more important.

But tying it to a regular event—for example, breakfast or a post-workout meal—helps you remember to take your supplement. The organizational aspect is often more important than theoretical time optimization.

How to take during the loading phase

If you need to quickly increase muscle reserves, use a loading scheme.

NIH gives the classic version:

20 g of monohydrate per day, divided into four portions of 5 g each, for 5-7 days, then switch to 3-5 g per day. [39]

The Australian Institute of Sport also uses a calculation of approximately 0.3 g/kg body weight per day for five days, divided into 3-4 doses, followed by approximately 0.03 g/kg per day for maintenance.[40]

The goal of split-dose here is not to time each serving with a workout, but to quickly deliver a large daily amount while reducing the likelihood of gastrointestinal discomfort.

For example, four servings can be conveniently distributed between breakfast, lunch, mid-day or post-workout meal, and dinner.

Is downloading necessary at all?

No.

You can take 3-5 grams daily right away. In this case, muscle saturation will occur more slowly - approximately four weeks - but a loading regimen is not a prerequisite for long-term results. [41]

This is especially convenient for someone who doesn't need to boost their reserves as quickly as possible before a competition.

Without loading, there are usually fewer sudden changes in body weight and less chance of gastrointestinal discomfort.

If you train in the morning

The easiest choice:

Before training, if it is convenient to have breakfast before training;

Or

After training, with breakfast or a recovery meal.

This is unlikely to have a significant impact on the long-term outcome. [42]

If your workout is very early and you have trouble taking anything beforehand, there's no point in forcing the powder on an empty stomach. You can take your regular dose later in the day.

If the training is in the evening

You can take creatine in the morning and not think about it anymore.

You can also take it after your evening workout along with dinner.

A study of female athletes comparing morning and evening regimens found no significant difference in results.[43]

Therefore, it is not necessary to choose the evening just because the training takes place in the evening.

If you train at different times every day

In such a situation, it is especially pointless to adjust creatine to a schedule.

It is more practical to choose a stable event:

Every day after breakfast;

Or:

Every day with lunch.

This regime allows you to maintain your reserves regardless of whether your workout is at 7 a.m., 6 p.m., or not at all.

Creatine before or after cardio

The exact timing of an aerobic workout is usually even less important.

Creatine is best evidenced for repeated short-term high-intensity exercise rather than classic long-term endurance exercise.[44]

If a program includes both cardio and strength training, it's more logical to determine the creatine regimen based on the convenience of the entire program, rather than trying to tie it to each cardio session separately.

Creatine before strength training

You can accept it.

It is not a classic stimulant, so the user should not expect to feel a sudden surge of energy after half an hour.

The main cumulative effect already exists due to muscle reserves.

A new pilot study from 2026 suggests a possible acute effect of a pre-workout dose of 0.1 g/kg, but this is not yet sufficient to recommend this regimen over the standard 3-5 g daily.[45]

Creatine after strength training

This is also possible - and for many people this is the most convenient option.

A meal or protein-carbohydrate shake usually follows a workout. Taking creatine with it can potentially enhance its retention while simultaneously forming a stable habit. [46]

But this organizational advantage should not be translated into a statement:

"If you don't drink within the first 30 minutes, your workout is wasted."

Research does not show such an effect.

Should I take it immediately after waking up?

No.

The advantage of taking your morning dose is that it's easy to make part of your regular routine.

However, no specific hormonal or metabolic advantage has been established for the first few minutes after waking up.

If creatine on an empty stomach causes discomfort, it is better to move it to breakfast.

Can I mix it in advance?

Here time may indeed have little practical significance.

The Australian Institute of Sport recommends consuming monohydrate soon after mixing with liquid, as creatine can gradually convert to creatinine in solution. The rate of this process depends on temperature, acidity, and storage time. [47]

Therefore it is better:

Pour in powder → mix → drink,

And do not leave the prepared acidic drink with creatine for many hours or days.

Dry powder is much more stable under normal storage conditions.

Should I take it with protein?

It is possible, but it is not a mandatory combination.

Protein and creatine perform different functions. Protein provides amino acids for tissue synthesis, while creatine increases intramuscular energy reserves.

A protein-carbohydrate meal can enhance creatine retention through an insulin response. In a classic study, a combination of approximately 50 g of protein and 47 g of carbohydrate increased creatine retention by approximately a quarter compared to a low-carbohydrate condition. [48]

But this doesn't mean protein is essential for creatine to work. Monohydrate works on its own.

When is the best time to take it if you have a sensitive stomach?

If you experience heaviness, nausea, or loose stools, it is more convenient to take a small daily dose with food rather than a large portion on an empty stomach.

The Australian Institute of Sport specifically recommends for gastrointestinal sensitivities:

• skip the loading phase;
• take a smaller maintenance dose;
• take creatine with food;
• Do not combine with other components that may irritate the intestines.

[49]

This timing is determined by tolerance, not "digestibility."

Should I cycle my intake according to the seasons or training cycles?

For a healthy adult, there is no proven need to take mandatory month-long breaks just because creatine has been taken for several weeks.

The maintenance regimen is designed to maintain an increased intramuscular pool.

A large analysis of 685 clinical trials published in 2025 found no increase in the overall incidence of adverse events compared with placebo; the database included studies lasting up to several years.[50]

This doesn't mean that every possible multi-year regimen has been equally well researched, but there is no scientific rule of "8 weeks of drinking, 4 weeks of rest."

Safety is more important than the exact time of the appointment

In the search for the perfect time, it's easy to lose sight of more important issues.

In healthy adults, monohydrate has a large body of safety data, and a modern analysis of hundreds of clinical studies has found no significant overall increase in adverse effects.[51]

In pre-existing kidney disease, the situation is different: the evidence base is significantly smaller, so the decision on long-term use should be individualized. A modern review from 2025 recommends caution specifically in patients with pre-existing kidney disease. [52]

In other words, the question is:

"I have chronic kidney disease - should I drink it in the morning or in the evening?"

First it should be replaced by the question:

"Is supplemental creatine even right for me?"

What is often misunderstood

"Creatine should definitely be taken 30 minutes before training."

No. This is the logic of stimulants, not a cumulative supplement. Long-term studies do not demonstrate a consistent benefit from a strict pre-workout regimen. [53]

"There's a 30-minute window after training."

No convincing window of this kind has been demonstrated for creatine. Post-workout use is convenient and physiologically reasonable, but skipping the first 30-60 minutes does not negate the effect. [54]

"If you take creatine before a workout, it will give you immediate energy."

Not in the same sense as caffeine. The main effect is related to accumulated muscle stores, not to acute subjective stimulation. [55]

"You shouldn't take it on your rest days."

The standard maintenance regimen involves daily supplementation, as the goal is to maintain muscle saturation.[56]

"It's better absorbed in the morning."

There is no convincing data on this. A small comparison of morning and evening administration did not reveal any advantage over one time. [57]

"You can't take creatine at night."

There is no proven restriction. Taking it in the evening is acceptable, provided there is no stomach discomfort.

"You definitely need to drink it with sugar."

Carbohydrates can indeed increase short-term creatine retention, but this doesn't require a massive dose of sugar. A standard meal with protein and carbohydrates can provide a similar insulin response. [58]

"Missed a day - need to take a double dose"

There is no practical need. Stocks are depleted slowly, over weeks, not in a single day. [59]

"New 2026 study proves it's only necessary before exercise"

No. It found an interesting acute effect in 11 men, but the authors explicitly consider the result preliminary. A larger long-term study does not show a convincing superiority of the pre-workout regimen. [60]

A practical scheme without unnecessary complexity

If a healthy adult is using creatine for strength training, a practical protocol might look like this:

Creatine monohydrate - 3-5 g daily.

On training days, it can be taken with your post-workout meal if that makes it easier to remember.

On rest days - with any convenient meal.

Loading is not necessary. If used, approximately 20 g/day is divided into four smaller doses over approximately 5-7 days, after which a maintenance regimen is started. [61]

If creatine causes stomach discomfort, it is wiser to skip the loading and take a small portion with food. [62]

This plan is much more consistent with the current evidence base than trying to figure out the ideal 15 or 30 minutes around exercise every day.

Key points from experts

Darren G. Candow, PhD, is a professor of exercise physiology, nutrition, and aging at the University of Regina and director of the Aging Muscle and Bone Health Laboratory. His university profile lists creatine monohydrate and resistance training as central research areas. [63]

Candow is part of the review team for Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?. The research team concluded that existing literature does not support the need to strictly time creatine intake to improve long-term muscle mass and performance. DOI: 10.3389/fspor.2022.893714. [64]

Scott C. Forbes, PhD, is a professor of Physical Education Studies at Brandon University and a clinical exercise physiologist and sports nutritionist; his research interests include exercise physiology and creatine.[65]

Forbes is also part of the author group for the review on timing of administration. In an updated 2024 publication, the authors note that studies directly comparing timing of administration are few, many samples are small, and existing data do not support the critical importance of pre- or post-exercise administration for long-term adaptation. [66]

Frequently Asked Questions

When is the best time to take creatine?

Any time that allows for regular use. For most people, the exact time of day is less important than the daily routine. [67]

Is it better before or after training?

There's no clear advantage to one option over the other. Taking creatine with food after a workout is convenient, so it's a good practical choice. [68]

How many minutes before training?

There is no proven optimal interval. It is not necessary to adhere to exactly 30 or 60 minutes.

How long after training?

There is no strict window. It can be taken after a workout with the next normal meal. [69]

Is it possible in the morning if I have a workout in the evening?

Yes. Stored muscle creatine remains available regardless of the time of day you consume it.

Can we do it in the evening?

Yes. A small study found no advantage for a morning routine over an evening routine.[70]

Can I do it before bed?

Yes, if well tolerated. Creatine is not a regular stimulant.

On an empty stomach or with food?

Taking with food is often more convenient and may improve tolerability; no specific benefit has been demonstrated for taking on an empty stomach.[71]

Should I take it on my rest day?

Yes, the standard maintenance regimen involves daily administration. [72]

Is it possible only on training days?

This regimen has been studied, but the daily maintenance pattern remains more standard and predictable.

What to do if you missed a day?

Just continue your normal routine. Creatine stores will decline slowly over several weeks. [73]

Should I double the dose after missing a dose?

There is no ordinary need.

Can it be taken with protein?

Yes, a protein-carbohydrate meal can increase creatine retention, but protein is not a requirement for its action. [74]

Should I drink sweet juice with it?

No. A large dose of sugar is not required. A regular mixed meal can provide an adequate insulin response. [75]

How to take when loading?

Approximately 20 g/day is divided into four portions for 5-7 days, after which they switch to 3-5 g/day. [76]

Is download necessary?

No. Without it, 3-5 g daily gradually saturates the muscles in about four weeks. [77]

Main

The best time to take creatine is when it can be taken regularly. Monohydrate works primarily by gradually increasing muscle stores, so the effect isn't critically dependent on whether you take your daily dose immediately before or after your workout. [78]

Direct studies in young and older adults generally find no significant difference between pre- and post-workout regimens. Post-workout remains a convenient, practical option, especially when combined with a regular meal, but it is not a necessary "anabolic window."

A new 2026 study provided preliminary evidence that a single pre-workout dose may influence acute resistance exercise performance, but the sample size of 11 men was too small to change recommendations.[79]

For most healthy adults, a reasonable regimen remains simple: 3-5 g of monohydrate daily, on training days and off, at a convenient time. If more convenient, take it after training with food; if training is late or the schedule is constantly changing, it can be safely taken in the morning. [80]