Creatine is the best-selling sports supplement in history. Introduced in 1993, it has become as much a part of gym culture as dumbbells or spandex. It is also perhaps the most researched dietary supplement, with decades of widespread use and hundreds of academic studies behind it. But the decades since its launch have done little to dispel misinformation on the subject. Athletes and daily users still wonder: When to take creatine, how to drink creatine, what to look for in the best creatine, and what does creatine loading have to do with it?
Other than the sales pitch, here's the real deal in the appendix.
What is Creatine?
Creatine monohydrate is a chemical produced naturally in the body and stored in the muscles. It can also be obtained by consuming fish and high-protein meats (especially beef). As a sports supplement, it is sold primarily in powder form (it is white).
Studies conducted in a weight room show that creatine supplements can increase muscle gains, aid recovery, and increase strength. This amino acid, usually taken in powder form mixed with water, increases ATP production, which provides extra fuel. This helps athletes train longer and harder, leading to greater strength and mass gains.
How Does Creatine Work?
The fuel your body produces from the carbohydrates, protein, and fat you eat is called adenosine triphosphate (ATP). This is the energy source that enables muscle contractions. When you exercise, muscle contractions cause one of the phosphates in the ATP molecules to oxidize, turning it into adenosine diphosphate (ADP); This is useless to the body unless it can be converted back into ATP.
This is where creatine comes into play. Contains creatine monohydrate phosphate. It works with ADP to make ATP again. When your muscles are filled with ATP, you will be able to perform extra repetitions and experience stronger muscle contractions during training.
Related: Is a Creatine Loading Phase Necessary to Maximize Gains?
Is Creatine Safe?
“Creatine wouldn't survive 20 years on the market if it had dangerous side effects,” says Stu Phillips, MD, a kinesiologist and outside expert at the Gatorade Sports Science Institute. “There's not a lot of evidence of serious adverse effects.”
One word of caution: Don't take creatine if you have kidney disease, says Phillips. However, decades of research for healthy individuals shows that recommended creatine supplement dosages have no adverse effects on kidney health.
Not all creatine sources are equal. If you want to try creatine, first find a quality powder or pill. “Buy creatine only from a reputable manufacturer and a reputable supplement store,” says Brian Quebbemann, MD, founder of The NEW Program in Newport Beach, CA. “The important thing is purity and concentration, so read the label. If a supplement has a low concentration of pure creatine or creatine monohydrate, you will need to take more to get the same benefit.
Related: The 10 Best Multivitamins of 2024, Tested and Reviewed
How to Drink Creatine?
When shopping for creatine, you'll likely find that the supplement comes in powder or pill form. Whichever form you take, it is important to drink creatine with plenty of water. Although recommendations on the amount you need vary, most brands recommend consuming at least eight ounces of water with a 5-ounce serving.
According to the Mayo Clinic, men need an average of 15.5 cups (3.7 liters) of fluid a day, while women only need 11.5 cups (2.7 liters). While this is a good place to start, people who are active and sweat more will need to increase their water intake, especially if they take supplements such as creatine, which draws water into muscle tissue, making them bigger and stronger. If you decide to add creatine to your diet, the 8 ounces of water mixed with the creatine supplement should be added on top of your daily water goal.
Creatine monohydrate can be purchased alone in plain form or as part of a formula containing other ingredients. Be wary of fancy creatine products that promise better results. There is no reliable research showing that other creatine formulations have any advantage over plain creatine monohydrate.
Related: ARMRA Colostrum Review: We Tried This 'Superfood' Supplement
When should I take Creatine?
While research has proven that creatine use is safe and effective in helping individuals gain strength, the age-old question still remains: When should you take creatine? You have several options. You can take it at any time during the day, right before exercise, shortly after exercise, or by splitting it into multiple doses throughout the day.
Post-workout creatine fans point to a 2013 study: Journal of the International Society of Sports Nutrition. In it, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 grams of creatine monohydrate before training, while the other group took the same amount of creatine immediately after training. The men trained five days a week for four weeks and consumed 1.9 grams of protein per kilogram of body weight. While creatine increased strength and muscle mass among all men in the study, those who took creatine after the workout gained more lean mass and increased their one-rep bench press maximum more than men who took the supplement before the workout.
Related: Best Protein Powders for Weight Loss in 2024
But this study appears to be just one data point in a set of mixed results. 2021 review nutrients It found that consuming creatine post-workout provided a benefit, but it was unclear whether this was optimal post-workout. Furthermore, researchers have questioned whether training timing matters; However, they stated that in general, it is better to consume creatine closer to exercise. The authors also explored exactly why this might be happening. Although their findings were not conclusive, they suggested that exercise and its effects on muscle tissue improved creatine release.
Another review published in 2022 by Limits in Sports and Active Lifeconcluded that there is insufficient evidence to claim that taking creatine before or after exercise provides greater benefit.
Summary: The jury is still out on when is the best time to take creatine. However, all studies and reviews agree on a few things: Creatine is effective, and consuming it within two hours before or after exercise may increase effectiveness, but more research is needed.
Shana Novak
How Much Creatine Should I Take?
Research shows that a daily serving of 3 to 5 grams of creatine monohydrate (that's 0.1 g/kg of body mass/day) produces the most effective results. This dosage is also recommended by. International Society of Sports Nutrition. Higher supplement doses can be used to initially load up on creatine, but there is a limit to the body's creatine capacity and excess will move through (and out of) your system.
The typical prescription is to load up on creatine by taking 20 grams per day (divided into doses of 3 to 5 grams per serving) for five days.
A maintenance dose of 3 to 5 grams may then be taken to keep muscle creatine levels high. But nutritionist and author Chris Mohr says this is unnecessary. “You can start with a maintenance dose of 5 grams per day and you will get the same benefits.”
Related: 12 Our Favorite Protein Bars Are Healthy, Satisfying, and Perfect Before or After Workouts
What's the Best Way to Take Creatine?
You can take creatine by dissolving it in a drink, mixing it into a smoothie or protein shake, or taking it alone in capsule form. There is no one way better than the other, just make sure you measure the correct dose.
Can I mix creatine with protein?
Although creatine is an amino acid that is the building blocks of protein, it does not double as a protein supplement. However, there is no harm in combining creatine with a post-workout protein shake. Many athletes prefer the simplicity of combining two supplements. Make a protein shake that includes the best protein shake for weight loss, the cleanest protein powder, the best protein powder for building muscle, and/or the best whey isolate protein powder.
Can I take creatine on an empty stomach?
Studies on this have found mixed results. Some studies suggest that taking creatine with carbohydrates may help increase muscle-building effectiveness, but others suggest it has no effect. Some nutritionists also recommend spreading your creatine dosage throughout the day, combining it with a carbohydrate-rich meal whenever possible, and drinking plenty of water.
Can I skip creatine for a day?
Research shows that creatine stores may remain high if creatine supplementation is occasionally skipped, but skipping creatine supplementation is not recommended. Creatine should be taken to maintain creatine stores in the muscles even on rest days. Know that it's okay if you accidentally forget to take creatine one day.
Should I load up on creatine?
Creatine loading may be the fastest method to increase creatine stores in the muscles. It requires consuming approximately 0.3 g/kg/day (~20-25g/day) of creatine monohydrate for the first 5-7 days. But as we said, taking the standard dosage will have the same effect after about 30 days; It will fill your creatine stores. The most important aspect of creatine supplementation is to take 3 to 5 g per day to maintain creatine stores.
Can creatine affect sleep?
Studies continue to suggest that creatine may play a role in improving cognitive function. Specifically, research is ongoing to determine what effect creatine has on sleep. Several human studies have shown that creatine improves mood, balance, and reaction time after periods of sleep deprivation. More research is currently needed to determine the direct effect of creatine on sleep markers such as sleep quality.