When to Take Creatine?
Creatine – you've probably heard of it. It's one of the most popular supplements among athletes, and for good reason. But when should you actually take it? And is it only for dedicated strength athletes? In this article, you'll discover what creatine really is, who it can benefit, and when you should take it to maximise its advantages.
What is Creatine?
Creatine is more than just a supplement; it's a natural substance found in our bodies that plays a crucial role in the energy production of your muscles. You can also find creatine in foods like red meat and fish. When you engage in intensive sports, such as sprinting or strength training, creatine provides energy for the first few seconds before your body switches to burning carbohydrates and fats. This makes creatine ideal for short, explosive efforts1.
Creatine is particularly popular among athletes because it provides extra strength. For example, it can help you perform a few additional repetitions during your workout. This extra strength can contribute to building muscle mass and improving your athletic performance. These effects are achieved with a daily minimum intake of 3g of creatine.
Want to learn more about what creatine is and how it works? Read all about creatine here.
Who is Creatine for?
You might think creatine is only suitable for (top) athletes, but that's not the case. We discuss the benefits of creatine for both athletes and non-athletes below.
Creatine for Athletes
If you engage in strength or endurance sports, creatine is a great addition to your routine. It can, with a daily minimum intake of 3g of creatine, help you to:
- Improve your athletic performance
- Build more muscle mass
- Become stronger
Creatine is especially useful if you participate in sports such as strength training, sprinting, football, tennis, or swimming, where short, explosive power is important3.
Creatine for Men and Women
Creatine is effective for both men and women. Many women are hesitant about creatine because they've heard it can cause water retention—and if you already experience bloating during certain times of the month, that doesn't sound appealing. But no worries! The water retention from creatine is minimal and decreases over time as long as you keep drinking enough water.
When to Take Creatine?
It's best to take creatine with carbohydrates and proteins, as this improves its absorption into your muscles6. The exact timing of intake doesn't matter much, as long as you consistently take creatine daily during the period you use it. This applies to both rest days and training days. Always follow the recommended dosage on the label.
Why Consistency with Creatine is Important
We've all been there: you enthusiastically buy a new supplement, take it diligently for a few days... and then forget about it. When you regularly skip creatine, the supply in your muscles can decrease. After about a week without creatine, its effects may become less noticeable.
Starting with Creatine? Consider a Loading Phase
If you're starting with creatine, you can opt for a loading phase of 5 to 7 days. During this period, you take a higher dose of creatine to quickly replenish the supply in your muscles. After the loading phase, switch to a smaller daily dose of 3 to 5 grams to maintain your creatine levels.
Although a loading phase is not necessary, some people notice the effects of creatine more quickly when using this method. If you're prone to stomach or intestinal issues, you can skip the loading phase and start with a daily dose right away. It will take a bit longer to replenish your creatine supply, but after about a month, you'll reach the same level as if you had done a loading phase7.
How Long Should You Use Creatine?
It was long believed that after 6 weeks of use, you should take a 4-week break. Recent research6 however, shows that continuous use, in normal amounts, is safe. The key is to use creatine in a way that best suits you.
Good to Know
Creatine is a versatile supplement. Take creatine daily, preferably with a meal. Curious about which creatine is best? Read more here.
Tip: Ensure you drink enough water. Creatine draws water into your muscles, which can increase your fluid needs. By drinking more water, you stay well hydrated.
Sources
- Voedingscentrum. (n.d.). Creatine. https://www.voedingscentrum.nl/encyclopedie/creatine.aspx
- Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244, 89-94.
- Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9, 1-11.
- Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416-427.
- Burke, D. G., Candow, D. G., Chilibeck, P. D., MacNeil, L. G., Roy, B. D., Tarnopolsky, M. A., & Ziegenfuss, T. (2008). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International journal of sport nutrition and exercise metabolism, 18(4), 389-398.
- Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., ... & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18, 1-17.
- Information Centre for Nutritional Supplements & Health. (n.d.). Good moments for creatine use. https://www.ivg-info.nl/voedingssupplementen/overig/creatine/goede-momenten-voor-creatine-gebruik/
