Creatine is one of the most researched and effective supplements for enhancing muscle growth and physical performance. Whether you’re a seasoned athlete or new to fitness, understanding how to take creatine can help you maximize its benefits. As a trainer, I am personally a fan of the supplement, and many clients I have worked with have seen results with it as well.
Keep reading to learn what creatine is, its benefits, the different types, and how to take creatine for the best results!
What is creatine?
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish and synthesized by the body. It is stored primarily in the muscles, where it aids in producing energy during high-intensity, short-duration activities such as lifting weights and sprinting. As a supplement, creatine is commonly used to enhance athletic performance, muscle mass, and recovery.
Creatine provides energy for quick-burst activities in the body by generating adenosine triphosphate (ATP), a molecule that provides cells in the body with energy. The National Library of Medicine describes it as “the source of energy for use and storage at the cellular level.”
What are the benefits of creatine?
Enhanced muscle strength and power
Creatine boosts the production of ATP, your muscles’ primary energy source during high-intensity activities. This leads to increased strength, power output, and performance during activities like weight training, sprinting, or jumping.
Increased muscle growth
By improving workout performance, creatine supports greater muscle stimulation during training. It also increases water content in muscle cells, promoting muscle fullness and growth over time.
Improved recovery and brain health
Creatine reduces muscle damage and inflammation, speeding up recovery after intense workouts. Additionally, emerging research suggests it may enhance cognitive function, particularly in tasks requiring short-term memory or quick decision-making.
Top 6 types of creatine
- Creatine monohydrate: Creatine monohydrate is the most extensively researched and widely used form of creatine. It is highly effective for improving muscle strength, power, and growth, and it offers great value for its cost. Its simple structure makes it easy for the body to absorb and utilize.
- Creatine hydrochloride (HCL): Creatine HCL has great water solubility, which makes it easier to digest and reduces the likelihood of bloating or stomach discomfort. Because of its enhanced absorption, smaller doses are typically required compared to creatine monohydrate, making it a popular alternative.
- Buffered creatine (Kre-Alkalyn): Buffered creatine is designed with a higher pH level to improve its stability in the stomach, potentially reducing breakdown before it reaches the muscles. This form is marketed as a way to avoid common side effects like bloating. However, this form’s efficacy compared to monohydrate is less well-studied.
- Creatine ethyl ester: Creatine ethyl ester has been chemically modified to enhance absorption into muscle cells without needing a loading phase (the beginning of creatine supplementation, where some people take higher doses to increase efficacy). While it is often marketed as superior, it may not be more effective than creatine monohydrate for increasing muscle strength or size.
- Creatine nitrate: This form combines creatine with nitrate, which is believed to boost nitric oxide levels and improve blood flow during workouts. It may provide enhanced endurance benefits, though it is less commonly used and more expensive than traditional forms of creatine.
- Micronized creatine: Micronized creatine is a refined version of creatine monohydrate with smaller particles for better solubility in water. This makes it easier to mix and digest while retaining the same benefits as standard monohydrate, such as improved strength and muscle growth.
How do you take creatine?
To get the most out of your creatine supplementation, follow these steps:
- Loading phase (optional): Start with a loading phase of 20 grams per day, split into four servings of five grams each, for five to seven days. This quickly saturates your muscles with creatine.
- Maintenance phase: After the loading phase, reduce your intake to three to five grams per day. This amount is sufficient to maintain muscle creatine levels.
- Timing: Take creatine with meals, ideally alongside carbohydrates and protein, to enhance absorption. Post-workout is a good time for creatine supplementation.
- Hydration: Drink plenty of water while using creatine to support muscle hydration and reduce the risk of side effects like cramping.
Who should avoid creatine supplementation?
Creatine supplementation is generally safe for most people, but there are certain individuals who should avoid it or consult a healthcare professional before use. Here are some examples:
People with kidney issues
Since creatine is processed through the kidneys, those who have pre-existing kidney disease or impaired kidney function may risk exacerbating these conditions. It’s essential for individuals in this category to seek medical advice before starting creatine supplementation.
Pregnant or breastfeeding women
Because the effects of creatine on fetal development or infant health have not been fully studied, it is best for women in this group to avoid creatine unless advised otherwise by a healthcare professional.
People with allergies or sensitivities
Some people experience gastrointestinal discomfort, such as bloating or stomach cramps after and during creatine intake. While this is rare, those who experience such reactions should discontinue use or try a different form of creatine, such as creatine hydrochloride, which may cause fewer digestive issues.
Children and adolescents
This group should avoid creatine supplementation unless under specific guidance from a healthcare provider. The long-term effects on younger children have not been sufficiently studied, and unsupervised use should be avoided.
People taking certain medications
Individuals on medications like diuretics or nephrotoxic drugs (those that impact kidney function) should consult a doctor before using creatine. Creatine can potentially interact with these medications and may increase the strain on the kidneys, so professional guidance is necessary for those on such prescriptions.
Frequently asked questions
What is the best way to drink creatine?
Mix creatine powder with water or a carbohydrate-rich beverage like certain fruit juices to improve absorption. Ensure it is fully dissolved before drinking to avoid stomach discomfort.
What not to mix creatine with?
Avoid mixing creatine with acidic beverages like citrus juices, as they can degrade creatine into creatinine, reducing its effectiveness. Also, steer clear of alcohol, as it may counteract creatine’s hydration benefits.
How fast will I see results from creatine?
Most users notice increased performance and strength within one to two weeks, especially if a loading phase is used. Visible changes in muscle size typically occur within three to four weeks of consistent use.
