Creatine is been used consistently for a period time for maximum benefit, and as such does not need to be consumed at a particular time of day.

Creatine has been studied to be most effective with a 3g daily intake, which increases physical performance in successive bursts of short-term, high intensity exercise.

The recommended daily intake of protein for women is 45g and for men 55g. Most adults need around 0.75g of protein per kilo of body weight per day.