Quick answer: yes, you can take creatine before bed. Creatine monohydrate isn't a stimulant, so it won't keep you awake, and it works by building up the creatine stores in your muscles over time. That means taking 3-5g every day matters far more than the time you take it. Just avoid taking it at night in a pre-workout that contains caffeine.
Creatine is one of the most researched supplements in sports nutrition. Your body makes some creatine itself from amino acids, and you also get it from foods such as meat and fish. Supplementing increases the amount stored in your muscles, which is why so many lifters take it every day.
Here's what to know about taking creatine at night, how much to take and whether timing makes any difference.
Jump to:
- Is it bad to take creatine before bed?
- Does the time you take creatine matter?
- How much creatine to take a day
- FAQs
Is it bad to take creatine before bed?
No, taking creatine before bed isn't bad. Creatine monohydrate on its own contains no caffeine or other stimulants, so it shouldn't affect your sleep. Taking it at night works just as well as taking it in the morning.
Creatine doesn't work like a pre-workout that you feel straight away. It works by saturating your muscles' creatine stores over days and weeks of consistent use.1 So if the evening is when you'll remember to take it, with your dinner or in a shake before bed, that's a perfectly good time.
The one thing to check is what else is in your scoop. Many pre-workouts contain creatine alongside caffeine, and caffeine late in the day can make it harder to sleep. If you train in the evening and want creatine afterwards, a plain creatine monohydrate powder, tablets or gummies keep things simple.
Does the time you take creatine matter?
Not much. The most important thing is taking your daily dose consistently, on training days and rest days.1 That said, there are a couple of small advantages to taking it around your workout:
- Close to training: one study found that taking 5g of creatine straight after a workout gave slightly better results for body composition and strength than taking it before, although the difference was small.2
- With a meal: taking creatine with carbohydrate has been shown to increase how much creatine your muscles store, an effect that appears to be linked to insulin.3 Having it with a meal or a post-workout shake that contains carbs and protein is an easy way to do this.
If you train in the evening, taking creatine after your session or with your evening meal ticks both boxes. You can read more in our guide to the best time to take creatine.
How much creatine should you take a day?
Most people take 3-5g of creatine a day. The typical maintenance dose is 3-10g a day depending on body size,1 and creatine's performance benefit comes from a daily intake of 3g. For adults doing high-intensity exercise, creatine increases physical performance in successive bursts of short-term, high-intensity exercise, which is why it's so popular with lifters and sprinters.
- Without loading: take 3-5g every day. Your muscle stores fill up gradually over around four weeks.
- With a loading phase: take about 0.3g per kg of body weight a day (around 20g, split into four 5g doses) for five to seven days, then drop to 3-5g a day.1 If you load, one of those doses can easily be taken before bed.
There's no need to cycle creatine on and off. For a full breakdown, see how much creatine to take a day.
Frequently asked questions
Can I take creatine at night?
Yes. Creatine works the same whether you take it in the morning or at night, because its effects come from building up your muscle stores over time. Taking it at the same time every day can make it easier to remember.
Will creatine keep me awake?
Creatine monohydrate on its own doesn't contain caffeine or other stimulants, so it shouldn't keep you awake. If your creatine is part of a pre-workout, check the label for caffeine before taking it in the evening.
Is it better to take creatine in the morning or at night?
Neither is better. The best time is whenever you'll take it consistently. If you train, taking it close to your workout or with a meal may offer a small extra benefit.
Can I take creatine before bed on rest days?
Yes. Take creatine every day, including rest days, to keep your muscle stores topped up. On rest days, any time that suits you, including before bed, is fine.
Can I mix creatine into my evening protein shake?
Yes. Creatine monohydrate powder is unflavoured, so it mixes easily into a protein shake, milk or water. A shake with some carbs is a convenient way to take it with food.
Take home message
You can take creatine before bed. It isn't a stimulant, and its benefits come from taking 3-5g every day rather than from any particular timing. Pick a time you'll stick to, avoid caffeinated pre-workouts late in the evening, and keep taking it on rest days.
References
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
- Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10, 36.
- Green, A. L., Hultman, E., Macdonald, I. A., Sewell, D. A., & Greenhaff, P. L. (1996). Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. American Journal of Physiology, 271(5), E821-E826.
