Pre-Workout Protocol

Maximize workout performance with optimal creatine timing 30-60 minutes before training.

Timing 30-60 min
Difficulty Beginner
Best For All Training
Benefit Performance
Pre-Workout Protocol

Key Benefits

Why use creatine pre-workout

Increased ATP Production
Enhanced Strength
Better Endurance
Peak Performance
Beginner-Friendly Pre-Workout Timing

How to Use

  • Take 3 gummies (5g creatine monohydrate) 30-60 minutes before your workout
  • Consume with 16-20 oz of water for optimal absorption
  • Take on an empty or light stomach for faster digestion
  • Can be combined with pre-workout meal or coffee
  • Use consistently, even on non-training days, for maximum muscle saturation

Timing Variations

  • Early morning training: Take immediately upon waking, 45-60 min before workout
  • Afternoon/evening: Take 30-45 min before, after light snack if needed
  • High-intensity training: Lean toward 60-min window for full absorption
  • Endurance workouts: 45-60 min timing works best for sustained energy

Step-by-Step Protocol

  1. 1

    Set Your Timing: Calculate 30-60 minutes before your planned workout start time

  2. 2

    Take 3 Gummies: Chew thoroughly—dosage is 5g creatine monohydrate per serving

  3. 3

    Hydrate: Drink 16-20 oz of water immediately after taking gummies

  4. 4

    Light Activity: Continue with pre-workout prep—foam rolling, stretching, or light movement

  5. 5

    Train Hard: Begin your workout—creatine is now in your system supporting ATP production

  6. 6

    Track Consistency: Log your usage to maintain daily creatine saturation (even on rest days)

Pro Tips

  • Consistency > Timing: Daily use matters more than perfect timing—muscle saturation builds over weeks
  • Hydration is key: Creatine pulls water into muscles—drink plenty before, during, and after training
  • No loading needed: 5g daily builds saturation in 3-4 weeks without loading phase side effects
  • Stack with coffee: Combine with FitAvid Mushroom Coffee for added pre-workout energy boost
  • Avoid caffeine overload: If using pre-workout supplements, monitor total caffeine intake

Frequently Asked Questions

The 30-60 minute window allows for optimal digestion and absorption. Taking it right before works, but you may not feel the full benefit during your workout. Creatine also works via muscle saturation, so consistent daily use matters more than perfect timing.

Yes! Creatine stacks well with pre-workout supplements. Many pre-workouts don't contain enough creatine (or any at all), so adding FitAvid Creatine Gummies ensures you get the full 5g dose. Just monitor total caffeine intake if combining.

No problem! Take it post-workout instead. Creatine works best via daily muscle saturation, not acute timing. The key is taking it every day, whether pre-workout, post-workout, or any other consistent time.

No cycling needed. Creatine is one of the safest, most well-researched supplements. You can take it daily, year-round. There's no benefit to cycling off, and doing so would cause you to lose muscle saturation.

Disclaimer: This usage guide is for informational purposes only. Consult with a healthcare professional before starting any new supplement regimen. Individual results may vary. Follow recommended dosage guidelines.

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