Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial.

Plain-language summary

This study set out to see whether the timing of a single dose of creatine (a well-studied supplement that helps with short, intense efforts) affects strength performance during a workout. Eleven active men took creatine before, during, or after a weightlifting session, or a placebo, or nothing, in a randomized crossover design. They measured how much total weight they could lift in bench press and back squat, along with jump height, mood, and blood markers. Taking creatine before the workout led to better lifting performance than taking it during or after, or skipping it altogether.

Key findings

• Taking creatine before exercise improved bench press and back squat performance more than taking it during or after.
• Creatine before exercise led to lower creatinine levels compared to other timings.
• No differences were seen in mood, recovery, or other blood markers across timing conditions.