We talked about whether you should take creatine pre-workout or post workout. Or if it mattered at all. Well now there's some research about it.
J. Antonio and V. Ciccone. 2013. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutritionhttp://www.jissn.com/content/10/1/36
For those who can't access the study, or don't use the time for that, here's some notes:
- 19 recreational bodybuilders, around 14-18% BF, 80kg weight.
- 4 week Hypertrophy bodypart program, 5-split. Lots of variety on exercise selection
- No food restrictions or control. One random food log day was assigned
- 5g of creatine either pre- or post-workout. Off-day creatine intake was not regulated!
Average Results (lots of variety though):
- PoWO had Bigger Bench Press 1RM increase (only around 1-2kg difference)
- Fat free mass increased 1kg more in PoWO
- PoWo decreased BF% almost 2%, PreWO really didn't
I think this is fairly interesting. But at the same time the study isn't all that awesome. First of all, no nutritional control or even creatine control on off-days. (Creatine was used at the subjects convenience) The random 1d food logs show that while there was no scientific significance, there was still an average 150kcal difference in total intake, and 40g difference in carbs. In both, post workout group consumed more. Also, there's no record of nutrient timing, which we all know can make a world of difference.
The group wasn't too huge, but it was alrigth. These recreational bodybuilders were pretty buffed, hanging around with 18% BF at most. It would be interesting to see if there's any difference in lower BF's, like 10-15%.
Also I think it's unclear if the increase in fat free mass was muscle or something else, like water. Maybe post-workout supplementation of creatine will draw more water to muscles. Who knows. We still need way more research on this topic.
What do you think?