Every research I read states that everyone is different in when creatine should be taken. Most suggest 30-45 minutes before your work-out with a small dose after. Also on your non-workout days take a dose in the morning and one at night to keep your levels up. I found some of the most interesting research was done by Albion International and their product. ** "I am in NO way associated, related or involved with Albion International" just to be up front.** Just thought their research was the most informative and detailed. BTW---powders over gels or pills 100%. Also be aware of all the "commercial" creatine on the market. Most are nothing but fillers, sweetners, and by-products ie: magnesium stuarate --which has no value to your body.