Should you take creatine before or after you lift? A 2013 study of 19 male bodybuilders found that post-workout dosing edged out pre-workout on lean mass, fat mass and bench press. But the formal statistical test showed no significant difference between the groups, and the authors relied on a cautious "possibly more beneficial" inference. Here is what the data actually say, why the sample size matters, and how to apply the findings with a simple 5 g daily routine.
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