That link took me to a page with muultiple articles about creatine, and I read through several of them as well as the one you referenced. Interestingly, some of those other articles contradicted the claim about dose timing.
What stood out to me was that the study here consisted of only 19 individuals, so each group could not have consisted of more than 10 people. That's WAY too small a sample to form any general conclusions. And when you think about it, making any timing claims at all just doesn't make sense considering how creatine supposedly works in the body and how it's stored. The whole concept behind creatine loading is to push the amount of stored creatine into cellular tissues, because it accumulates and dissipates slowly. The idea of daily creatine doses is to maintain a saturation level of creatine, not to give it short term spikes. And even if it did, post-workout wouldn't make any sense, because creatine reservoirs have to be present
at the time of exercise in order to provide the ATP replenishment that creatine is used for in the cell. Creatine is a long-term resident in the cell, not a quickly depleted fuel.
With that in mind, it's hard to conceive of how pre- or post-workout dosing of creatine would make any difference to performance whatsoever. If there are multiple studies with decent sample sizes that show this, and if someone can come up with a mechanism that would explain why it should work in this way, then I could take it more seriously. Until then, I have to think of these particular results as spurious, and not meaningful.
According to
this article from Eric Trexler, "
Countless studies have shown creatine to be efficacious with a wide range of supplement timing approaches. There are very few studies (three, to be precise) directly comparing the effects of pre-exercise creatine supplementation to post-exercise supplementation. The results of these three studies were combined in a small meta-analysis. The results suggested that post-exercise supplementation may lead to slightly greater increases in fat-free mass, with no significant difference observed for effects on strength. The body of literature on this topic is extremely small, so I am hesitant to make firm conclusions, and we have plenty of evidence showing creatine supplementation to be efficacious with a variety of timing strategies. "
So if there is an effect, it is small and unexplained, but its still not even clear it's real. I would argue that the best time to take creatine is whenever it's most convenient. If this is post-workout, fine. If it's some other time, also fine.
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