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[AF] Comparison of Creatine Monohydrate Supplementation Immediately Before Versus …

what it claims

The community is questioning the efficacy of a standard 5g daily dose of creatine, suggesting that this dosage might be insufficient to optimize overall benefits, while noting that the timing of intake (pre- or post-workout) appears to have little impact on physical results.

mixed

Scientific research confirms that creatine intake before or after exercise yields comparable results regarding body composition and performance, making the debate over timing…

noli's read

Scientific research confirms that creatine intake before or after exercise yields comparable results regarding body composition and performance, making the debate over timing largely secondary (Mills et al., 2026; Cochrane/RCT). Consistency of daily intake is the determining factor for maintaining muscle saturation. Regarding dosage, 5g remains the validated standard for muscle saturation in the average adult (Candow et al., 2026), but emerging evidence suggests that higher individual needs, based on body weight or extra-muscular objectives (cognitive, bone health), could justify doses exceeding 5g. The notion that 5g is a universal limit is therefore a simplification, although this dosage is perfectly adequate for the majority of fitness practitioners. The community converges on the fact that timing is secondary, but the debate remains open and active regarding the optimization of individual dosage.

the sources

Claimed by r/AdvancedFitness. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

r/AdvancedFitness in the Register33 claims graded · solidity 66/100See their record →

More from r/AdvancedFitness

Adopting a time-restricted feeding window (16:8 type) during a muscle-building phase allows for limiting fat gain while maintaining strength and muscle gains, primarily by facilitating natural control of caloric intake.

mixedr/AdvancedFitness

The community is discussing the relevance of creatine monohydrate for limiting muscle loss during periods of inactivity (injury, immobilization), focusing particularly on the importance of the timing of intake during the rehabilitation process.

mixedr/AdvancedFitness

The loss of muscle mass observed with GLP-1 receptor agonists (such as Ozempic) is not a direct pharmacological effect of the medication, but rather the mechanical consequence of a significant caloric deficit that is not compensated for by adequate protein intake and resistance training.

holds upr/AdvancedFitness

Others on this

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Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixedThe Diary Of A CEO - With Steven Bartlett

5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

mixedFoundMyFitness Clips

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

holds upCaptain Workout

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