Skip to main content

How to take creatine for maximum muscle growth and enhanced performance

Learn all the essential tips

creatine powder
Aleksander Saks / Unsplash

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!

Recommended Videos

What is creatine?

Creatine in a spoon on top of spilled creatine
HowToGym / Unsplash

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?

Man using tire crossfit workout
tacofleur / Pixabay

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

Scoop of Creatine Monohydrate Supplement and Chemical Formula
A's Images / Canva Pro /
  • 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?

Man drinking a protein shake
Jimmy Elizarraras / Pexels

To get the most out of your creatine supplementation, follow these steps:

  1. 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.
  2. 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.
  3. Timing: Take creatine with meals, ideally alongside carbohydrates and protein, to enhance absorption. Post-workout is a good time for creatine supplementation.
  4. 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?

A person with a doctor
Evgeny Atamanenko / Shutterstock

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

Man drinking pre workout
Thurstan Hinrichsen / peopleimages.com / Adobe Stock

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.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
How to calculate a calorie deficit to hit your weight loss goals
Learn all the steps for an accurate number
Shaped and healthy body building man holding a fresh salad bowl

Are you looking to get into a calorie deficit so you can lose weight and achieve a leaner look? As a trainer and nutritionist, I constantly have clients approaching me, looking to drop a few pounds in a sustainable way. With so many diets and pills being advertised for weight loss, it can be challenging to know the best route to take. Luckily, nothing is as reliable as a calorie deficit when it comes to burning stored fat.

To learn more about how to calculate calorie deficit and other essential tips to reach your goals, keep reading!
What is a calorie deficit?

Read more
How to lose belly fat: Eating these 10 foods more often will help a lot
Diet won't do it all, but we bet you need to make a few tweaks
Man holding belly fat

As a trainer and nutritionist, I constantly have clients approach me, sharing that they want nothing more than to get rid of their stubborn belly fat. Many people hold excess weight in the abdominal area, so if this sounds like you, you are not alone. Unfortunately, you cannot target fat on any part of your body. However, being consistent with healthy habits can make you burn fat throughout your body, including in your belly.

Many people think simply going to the gym will make enough of a difference, but it's actually nutrition that will deliver the majority of your results. Keep reading to learn what foods to add to your grocery list to better understand how to lose belly fat with diet.
Edamame

Read more
How to get vitamin D: Top sources to boost your health quickly
Learn the benefits of the sunshine vitamin
An athlete using a barbell outside on a sunny day

Vitamin D is one of the most impactful nutrients that we need to feel our best and to function optimally. As a nutritionist, I am constantly on top of my clients when it comes to making sure they have enough vitamin D in their diet, as it can play a real role in mental health, which influences countless other things.

So, are you curious about how to get vitamin D into your daily routine? Keep reading to learn the best food sources, how to use sunlight and supplements, and more!
What is vitamin D?

Read more