can you take creatine before bed

Creatine Before Bed: A Guide to Optimizing Your Workout and Sleep

One supplement popular among fitness enthusiasts is creatine. Known for its ability to increase muscle strength and power, creatine is often taken before or after a workout.

But what about taking creatine before bed?

In this article, we’ll explore the potential benefits of bedtime creatine supplementation and discuss the science behind it, as well as any potential concerns.

Whether you’re a seasoned athlete or just starting your fitness journey, this guide will provide valuable insights into how taking creatine before bed can help you reach your goals.

Can You Take Creatine Before Bed?

You can take creatine before bed; it will not hamper your sleep and help better absorption. In fact, creatine may improve cognitive processing in case of brain creatine deficits caused by exercise or sleep deprivation. It is recommended to take creatine with food before bedtime.

When you sleep, your body will get more time to absorb creatine. Sleep also regenerates your body, so creatine’s benefits and regular bodily functions will offer a peaceful and sound sleep.

The only problem you might have is slight bloating or stomach issues in case of overdosage.

Can You Take Creatine Without Working Out?

Yes, it is possible to take creatine without working out. Some people take creatine as a dietary supplement to help improve athletic performance and increase muscle mass, even if they do not exercise regularly.

However, it is important to note that creatine is most effective with regular exercise and a healthy diet.

Should I Take Creatine At Night Or in the Morning?

The timing of when to take creatine is a matter of personal preference, and there is no definitive answer. A recent study on a group of female athletes found no significant impact of the consumption time on the performance of the consumption time.

Some studies have suggested that taking creatine in the morning may be more beneficial for cognitive function. In contrast, others have found that taking it before bed may lead to better muscle growth and recovery.

Taking creatine in the morning may help improve focus and cognitive function throughout the day, especially if you take it for a cognitive boost.

Taking creatine before bed may lead to better muscle growth and recovery, as the body is in a state of rest and repair while sleeping. This may also help to prevent muscle breakdown during the night and allow you to wake up feeling less sore.

Ultimately, it’s important to find what works best for you, considering your schedule, fitness goals, and personal preferences. You can experiment with different timing and see what works best for you.

Can You Take Creatine On Empty Stomach?

Taking creatine on an empty stomach is not recommended, as the high concentration of gastric acid can rapidly degrade creatine to creatinine. Research suggests an enhanced muscle uptake of creatine if you take it with a carbohydrate-protein combination. This high acidity is also a potential barrier to creatine absorption from the intestine. However, it’s still unclear if food impacts the oral bioavailability of creatine gastrointestinal tracts.

can you take creatine before bed

How to Take Creatine at Night? Correct Dosage

When taking creatine, there is a loading phase in the initial part. You will need to take around 20g daily for about a week. This is split into 4-5g during the whole day.

Later you can decrease the dosage to 2-5g or 3-5g per day for proper maintenance. This will continue for the duration you wish to take creatine. Use milk or water to mix the powder. But warm milk is more effective, especially for the night before sleep. You can also try it with overnight oats.

If you are someone who wakes up frequently at night, then you can take creatine capsules. Then you will need to drink less liquid at night. Otherwise, most of the creatine effect will be lost from excretion.

Creatine with Other Supplements

is enough, but if you need to remove any other deficiency, you will want to take other supplements. There is no problem in combining creatine with others. In fact, some great supplements to work with creatine are

Reasons to Take Creatine Before Bed

Other than the benefits, there are other specific reasons to take creatine before sleep.

Not a Stimulant

Unlike other energy drinks or supplements, creatine doesn’t stimulate the body. So, when you want to sleep, it won’t make you feel hyperactive and have trouble sleeping.

Promotes Sleep

Many users have claimed that creatine offered better sleep and removed conditions like sleep deprivation or insomnia, especially for the elderly and people with cognitive issues. After taking creatine, you don’t need to cover up your lost sleep by sleeping extra hours. So, it works like a charm for a peaceful night.

No Side Effects

Perhaps the most important reason is that creatine absorbs well when you are asleep. Hence, the common problems that consumers suffer aren’t visible. Besides, you will receive the same benefits of increased muscles and energy if you take creatine at any time of the day.

Benefits of Taking Creatine Before Bed

So, how does taking creatine before you sleep work differently? You will easily notice some beneficial effects from taking it for some days routinely.

Energy Buildup in Cells

Creatine is similar to the creatine phosphate in cells that produce energy to run the cell’s functions. By taking creatine, you are allowing more energy production in cells. More creatine phosphate is converted to ATP.

Reduces Sleep Deprivation

The most common concern of taking creatine before bed is proper sleep. But creatine doesn’t affect your sleep. Rather, it is said to reduce stress and lighten moods in case of sleep deprivation. This will, in turn, help patients with insomnia to sleep well. Besides, adding milk to your supplement is a better drink to promote a good night’s sleep.

sleep deprived woman yawning in front of laptop

Boost up in Muscle Building

Creatine will increase metabolism to allow for more repair and growth of muscle tissues. Some hormones are released into the body faster, increasing your muscles. But there will be a reduction in protein breakdown to hydrate and provide energy for cell growth. Your body will also have a massive increase in mitosis.

Recovery of Neurological Diseases

Creatine has a positive impact on age-related diseases like Huntington’s disease, amyotrophic lateral sclerosis, Parkinson’s disease, and long-term memory impairments associated with the progression of Alzheimer’s disease. However, using creatine to treat any of those ailments is not recommended.

The brain will receive high amounts of oxygen and energy. So, the brain cells will rejuvenate and reduce symptoms of different neurological diseases.

Provide Antioxidants

Your body will easily remove free radicals when you exercise more with increased cell growth. Creatine is a powerful antioxidant that stimulates growth and prevents damage. Besides, oxidative stress is also decreased to boost recovery. The cell membranes become tougher to restrict free radical entry. For this reason, you don’t feel much pain or cramps from activities.

When Should You Take Creatine: Before or After a Workout?

Another frequently asked question by many consumers is the correct time to take creatine. Do we take it before or after a workout? The goal is to have the maximum effects, and the right timing is necessary. We must understand how the body works with creatine before and after we are active to decide on this.

Before a Workout

The ATP stored in the body doesn’t last very long, so we need extra energy sources to perform well. This means that before a workout is the optimal time to take creatine and have more ATP produced.

However, after taking it regularly in about 5g, your body will already have a huge stock of ATP, so there are no chances of running out.

After a Workout

When you are done and tired, some extra energy supplements will boost your strength. Besides, your body will have increased blood circulation from all the hard work and absorb anything quickly. This means after a workout; creatine is easier to absorb.

Besides, your muscle cells will have more nutrients to repair faster and increase mass. So, this is a better time as well.

Both the circumstances, however, show that it doesn’t matter when you take it; you will have the same results.

What Time is Good for Taking Creatine?

Again, there is no specific time to take creatine; it is used to regain strength and remain active. You can take it before you sleep at night or after you wake in the morning.

But taking it in the morning will have a different effect. If you take creatine with a meal, you will remove some side effects like bloating. Besides, it is easier to absorb creatine in the morning when your body becomes active again.

Factors for Choosing Creatine

If you are new and want to try out creatine, consider the following factors before getting one.

  • Always choose the brand with creatine monohydrate as this is safer and cheaper.
  • Try to take creatine powder, which will absorb better than liquid.
  • If you get it in pills, you will need around five capsules daily, which is easily water-soluble.
  • Avoid those with too many ingredients, especially sodium or other electrolytes. They have no role in providing energy with creatine.
  • Ensure that the brand has an NSF certification to confirm that it is safe, effective, and high-quality.


Do our bodies make creatine?

Creatine is a naturally occurring amino acid in our bodies. We make around 2g of creatine in the liver and kidneys regularly. This needs three other amino acids called glycine, methionine, and arginine. Besides, we can also gain some creatine from a high-protein meal like meat or fish.

Can creatine make us sleepy?

Too much creatine at night might make you drowsy. This is mainly because a loaded stomach slows down your body functions. It also has an element called GABAergic which can make you tired when you take a lot of creatine. So, you must balance your diet and measure the correct dosage.

Is it safe to take creatine every day?

No hard evidence claiming that creatine every day can cause any harm. You can easily take it continuously for 18 months without any severity. But the dose shouldn’t be more than 4-5g daily. Higher doses than recommended are said to lead to kidney or heart problems and even weight gain sometimes.

The Bottom Line

So, you can relax and enjoy creatine with warm milk before you sleep. Instead of sleep troubles, you might experience a better sleep cycle. It might also remove stress or other mental disorders. But most importantly, it gets easier to absorb creatine with little or no side effects.

There is no perfect time for taking creatine; you can take it at any time of the day. Every time, be sure to experience a boost in energy and perform well. So, the right time to take creatine depends on your preference and what best works for you. Just maintain the correct dosage each time.

Learn more about supplements from our recent blogs.

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