If you’re looking to get the most out of your workouts you’ve probably heard about creatine. It’s one of the most researched supplements out there but knowing exactly when to take it can make a real difference. That’s where insights from neuroscientist Andrew Huberman come in.

You want to optimize your results without wasting time or money. Understanding Huberman’s take on creatine timing could help you maximize muscle gains boost brain performance and support overall health. Let’s break down what you need to know before you add creatine to your daily routine.

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist at Stanford University renowned for his research on brain function, behavior, and overall health optimization. You’ll find his insights in academic publications, mainstream media, and especially on the Huberman Lab Podcast, where he explains science-backed protocols for physical and mental performance. Huberman often covers topics like muscle building, creatine supplementation, sleep optimization, and neurobiology, drawing from peer-reviewed studies and clinical evidence.

Experts, fitness professionals, and health-conscious individuals cite Huberman for his ability to translate complex neuroscience into clear, actionable advice. His protocols focus on evidence-based strategies, including supplement timing and its impact on muscle strength, cognitive performance, and recovery.

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What Is Creatine and Its Benefits?

Creatine is a naturally occurring compound found in your muscles and brain. Most creatine in the body comes from dietary sources like red meat and seafood, but you can also get it as a supplement, typically in the form of creatine monohydrate.

You’ll see creatine linked to several physical and cognitive benefits:

• Muscle Strength and Power: Supplementing with creatine increases phosphocreatine stores in your muscles, supporting ATP regeneration. Randomized trials show a 5–15% boost in strength and power, especially during repeated sprint or resistance training sessions (Kreider, 2017).
• Workout Recovery: Creatine reduces muscle cell damage and inflammation after intense exercise. Sports medicine studies report reduced post-exercise soreness and shorter recovery times for athletes using creatine.
• Cognitive Function: Research reports improved working memory and reaction time in sleep-deprived or older adults supplementing with creatine (Avgerinos, 2018).
• Brain Health Support: Creatine may protect neurons by maintaining cellular energy, especially during stress or aging.

Andrew Huberman’s Advice on When to Take Creatine

Andrew Huberman connects creatine timing with muscle performance and cognitive benefits, referencing clinical research on daily routines. He shares strategies to maximize absorption and results for both athletes and individuals seeking brain support.

Morning vs. Evening Supplementation

Huberman identifies time-of-day as less critical than overall consistency for creatine intake. He cites studies suggesting similar benefits whether you take creatine in the morning or evening (source: Huberman Lab Podcast, Episode 70). You’ll experience stable muscle and brain effects once tissue levels reach steady state. Example protocols recommend choosing a time—morning or evening—when you can reliably remember your dose.

Pre-Workout vs. Post-Workout Timing

Huberman discusses slight variations in effect between pre-workout and post-workout intake. He references evidence from clinical trials where post-exercise supplementation produced marginally better muscle growth outcomes than pre-workout use (Journal of the International Society of Sports Nutrition, 2013). You can take creatine after training if optimizing for muscle gain, or before if it best fits your routine. Huberman emphasizes that maintaining consistent daily use over weeks matters most for physical and cognitive results.

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Scientific Basis Behind Huberman’s Recommendations

Huberman’s recommendations on creatine timing draw from peer-reviewed studies and physiological principles related to both muscle and brain function. You’ll find that he cites clinical trials comparing pre- and post-workout supplementation, including research from the Journal of the International Society of Sports Nutrition. These studies report marginally greater muscle mass increases when creatine’s taken post-exercise, likely due to improved nutrient uptake and glycogen replenishment after training sessions.

Creatine’s role in ATP recycling underpins its impact across both muscle and neural tissues. Huberman’s guidance reflects findings that regular supplementation maintains muscle phosphocreatine stores, supporting sustained strength and power output. For cognitive benefits, he highlights evidence from randomized controlled trials—such as those published in Psychopharmacology—that demonstrate improved memory and executive function, especially in sleep-deprived or older adults, when creatine is consumed consistently.

Research indicates that absorption rates and resulting performance gains remain largely consistent whether you take creatine in the morning or evening, as long as intake is daily. Huberman reinforces the importance of maintaining stable muscle and brain creatine levels, prioritizing routine over timing specifics for both gym performance and cognitive health. He synthesizes decades of empirical data to help you achieve measurable improvements in muscle adaptation and cognitive resilience through consistency and evidence-based protocol.

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Practical Tips for Taking Creatine Effectively

• Prioritize Daily Consistency

Take creatine at the same time every day to stabilize muscle and brain phosphocreatine stores. Huberman and peer-reviewed studies both emphasize that regular daily use over several weeks is key for optimizing strength and cognitive benefits.

• Choose Your Timing Based on Routine

Take creatine either in the morning or evening to fit your schedule, as clinical evidence, including Huberman’s analysis, shows time of day has minimal impact on efficacy.

• Consider Post-Workout Supplementation for Muscle Growth

Take creatine after exercise for marginally greater muscle mass gains, according to trials cited by Huberman, leveraging enhanced nutrient uptake and glycogen replenishment.

• Combine With Carbohydrates for Better Absorption

Pair creatine with a carbohydrate-rich meal or beverage, as research demonstrates improved muscle creatine uptake and retention under these conditions.

• Stay Hydrated

Increase daily water intake when using creatine to support kidney function and cellular hydration, which both research and Huberman note as important for overall supplement efficacy.

• Select the Right Form and Dosage

Use creatine monohydrate, the form backed by most scientific studies and endorsed by Huberman. Typical loading phases involve 20 grams per day for 5–7 days, followed by a maintenance dose of 3–5 grams daily. Skip the loading phase if you prefer, as consistent dosing produces similar results over time.

• Monitor for Side Effects

Track any changes in muscle cramps, digestion, or bloating. Lower dosage or split dosage during the day if you experience discomfort, referencing clinical best practices and Huberman’s practical advice.

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Potential Side Effects and Considerations

Creatine supplementation, while safe for most healthy adults according to meta-analyses and clinical trials (Kreider et al., 2017), may cause side effects in some users. You might experience water retention, temporary weight gain, or mild gastrointestinal discomfort like bloating or cramping, especially when starting a loading phase or increasing dosage quickly. These effects usually resolve with consistent, moderate dosing in the maintenance phase.

People with preexisting kidney disease, known kidney dysfunction, or chronic health conditions should consult a healthcare provider before starting creatine. No peer-reviewed studies link creatine to kidney damage in healthy individuals at recommended dosages, though caution remains essential for at-risk populations. Hydration becomes critical during supplementation because creatine draws water into muscle cells.

Interactions with medications can occur, particularly nephrotoxic drugs, nonsteroidal anti-inflammatory drugs (NSAIDs), or diuretics, so you should review any medication regimen with your doctor prior to use. Pregnant and breastfeeding individuals, as well as children under 18, should avoid creatine unless under direct medical supervision.

Quality sources make a difference. Select products that have undergone third-party purity and potency testing to minimize the risk of contaminants and ensure labeling accuracy—examples include NSF Certified for Sport and Informed-Sport listed brands.

You optimize muscle and brain results with consistent daily dosing, not megadoses, and by staying hydrated. If you experience persistent or severe side effects, discontinue creatine and consult your physician for guidance.

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Conclusion

With Andrew Huberman’s science-backed insights you’re well-equipped to make the most of creatine in your routine. Staying consistent with your daily dose matters more than the exact timing so focus on building a habit that fits your lifestyle.

Choose high-quality creatine and pair it with proper hydration to support your muscle and brain health long-term. If you have any health concerns talk to your doctor before starting supplementation. This approach helps you unlock the full benefits of creatine while keeping your wellness a top priority.

Frequently Asked Questions

What is creatine, and how does it work?

Creatine is a naturally occurring compound found in muscles and the brain. It boosts energy production (ATP), enhancing muscle strength, power, and recovery during workouts. Creatine also supports brain function, especially in sleep-deprived or older adults.

What are the main benefits of creatine supplementation?

Creatine helps increase muscle strength, enhances workout recovery, and improves cognitive performance. It supports brain health, especially under stress or with aging, and helps maintain energy in both muscle and neural cells.

Does the timing of creatine intake matter?

While some studies suggest post-workout creatine may yield slightly better muscle gains, overall consistency is more important than timing. Taking creatine daily, at any time, is key for optimal muscle and cognitive benefits.

Should I take creatine before or after working out?

Both pre- and post-workout timing are effective, but research cited by Dr. Andrew Huberman indicates post-exercise intake may result in marginally greater muscle growth. However, regular daily use is more important than specific timing.

How does creatine benefit the brain?

Creatine supports brain health by protecting neurons, maintaining cellular energy, and improving cognitive function such as memory and executive function, especially in sleep-deprived or older individuals.

What is the recommended creatine dosage?

A common dosage is 3–5 grams per day of creatine monohydrate. Some people do a short “loading phase” of 20 grams per day for 5–7 days, but consistent daily use is most important.

Are there any side effects of creatine?

Creatine is generally safe for healthy individuals but may cause water retention or mild gastrointestinal discomfort, particularly during the loading phase. Drink plenty of water to reduce these effects.

Who should consult a doctor before taking creatine?

People with preexisting kidney conditions, those on certain medications, or anyone with medical concerns should talk to a healthcare provider before starting creatine supplementation.

How should I choose a quality creatine supplement?

Look for creatine monohydrate from reputable brands with third-party testing to ensure purity and potency. This helps maximize safety and effectiveness.