Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?

Darren G Candow; Scott C Forbes; Michael D Roberts; Brian D Roy; Jose Antonio; Abbie E Smith-Ryan; Eric S Rawson; Bruno Gualano; Hamilton Roschel

doi:10.3389/fspor.2022.893714

Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?

Front Sports Act Living. 2022 May 20:4:893714. doi: 10.3389/fspor.2022.893714. eCollection 2022.

Authors

Darren G Candow¹, Scott C Forbes², Michael D Roberts³, Brian D Roy⁴, Jose Antonio⁵, Abbie E Smith-Ryan⁶, Eric S Rawson⁷, Bruno Gualano⁸, Hamilton Roschel⁸

Affiliations

¹ Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK, Canada.
² Department of Physical Education Studies, Faculty of Education, Brandon University, Brandon, MB, Canada.
³ School of Kinesiology, Auburn University, Auburn, AL, United States.
⁴ Department of Kinesiology, Brock University, St. Catharines, ON, Canada.
⁵ Department of Health and Human Performance, Nova Southeastern University, Fort Lauderdale, FL, United States.
⁶ Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina at Chapel Hill, Chapel Hill, NC, United States.
⁷ Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, United States.
⁸ Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculty of Medicine FMUSP, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.

Abstract

It is well-established that creatine supplementation augments the gains in muscle mass and performance during periods of resistance training. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. Muscle contractions increase blood flow and possibly creatine transport kinetics which has led some to speculate that creatine in close proximity to resistance training sessions may lead to superior improvements in muscle mass and performance. Furthermore, creatine co-ingested with carbohydrates or a mixture of carbohydrates and protein that alter insulin enhance creatine uptake. The purpose of this narrative review is to (i) discuss the purported mechanisms and variables that possibly justify creatine timing strategies, (ii) to critically evaluate research examining the strategic ingestion of creatine during a resistance training program, and (iii) provide future research directions pertaining to creatine timing.

Keywords: blood flow; creatine kinetics; muscle; resistance training; strength.

Publication types

Review