Timing Is Everything
Everyone knows that creatine works, but a study published in the International Society of Sport Nutrition found a way to make it work just a little bit better. Nineteen male bodybuilders were split into two groups. One was given creatine before a workout and the other consumed creatine post-training. All subjects performed a split routine five days a week. After four weeks, both groups experienced improvement in fat-free mass and their bench press one-rep max. The group who took the creatine immediately post-exercise, however, enjoyed slightly better gains when it came to strength and body composition. The difference was not huge, but highly trained athletes often need to split hairs to keep on progressing. Switching up your creatine timing is an easy change that looks to be well worth the small effort.