The golden rule: consistency
Creatine doesn’t act like a stimulant you feel as soon as you take it. Its effect depends on keeping your muscle phosphocreatine stores full, and you achieve that by taking it every day. So, more than the exact time, what matters is choosing a fixed moment you won’t forget.
Before or after training?
Both options are valid. Many people take it after training, with their shake or recovery meal, because it is an easy moment to remember. Others prefer to take it before. Choose the one that best fits your routine and stick with it.
Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
The beneficial effect is obtained with a daily intake of 3 g of creatine. Intended for adults performing high intensity exercise.
Rest days
Those too. The daily serving is what keeps your stores full, so on non-training days take it whenever is most convenient, for example with breakfast.
Morning or night?
Either. Creatine is not a stimulant, so you can take it at night without any problem. In the NG Advanced ritual we suggest taking it during the day, in a glass of water, between the morning omega-3 and the evening magnesium.
With food, coffee or a shake?
- With food: perfect. It is a convenient way to make it a habit.
- With coffee: fit it in however suits you best. If you want the simplest option, a scoop in a glass of water.
- With your shake: ideal after training. Because it is micronised, it mixes in seconds.
Sample routines
| Your day | When to take it |
|---|---|
| You train in the morning | With your shake or breakfast after training |
| You train in the afternoon | In your water bottle during the session or straight after |
| Non-training days | With breakfast or lunch |
| NG Advanced ritual | During the day, in a glass of water |
Frequently asked questions
What is the best time to take creatine?
The one you can repeat every day. What matters is consistency, not the exact time.
Can I take creatine at night?
Yes. Creatine is not a stimulant, so you can take it whenever you prefer.
Should I take it on days I don’t train?
Yes. The daily serving keeps your stores full.
Can I mix it with coffee?
Fit it in however suits you best. Quality creatine has no taste.