How Long Does It Take Creatine to Kick In?
Creatine is another common ingredient found in pre-workout supplements because it’s a critical component of the ATP energy pathway you use during resistance training.
Your body uses the available ATP within seconds of intense exercise. Then, your muscles fail, and you can’t perform more reps. But after a few minutes, ATP regenerates, and you can complete another set.
Creatine supplies phosphate, which helps ATP regenerate faster. This cellular energy allows you to train harder and longer than you usually would8.
Like caffeine, creatine reaches peak concentration in your blood 90 minutes after taking it4. And it stays in your bloodstream for about 6 hours.
However, the timing of creatine intake may not matter because the effect is dependent on muscle creatine saturation and not creatine in the bloodstream. In other words, the daily creatine dosage is more important than when you take it.