When should you take creatine?
Creatine – you've probably heard of it. It's one of the most popular supplements among athletes, and for good reason. Whether you want to enhance your gym performance, recover faster after a strenuous workout, or even boost your concentration, creatine can help. But when should you actually take it? And is it only for dedicated strength athletes? In this article, you'll discover what creatine is, who it can be beneficial for, and when to take it to maximise its benefits.
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 intense physical activity, such as sprinting or weightlifting, 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 instance, you might be able to do a few extra repetitions during your workout. This additional strength can help build your muscle mass and improve your athletic performance. You'll also recover faster after your training2. A win-win!
To fully benefit from the effects of creatine, your body needs about 3 grams daily1. Since an average diet only provides 1 to 2 grams per day, a creatine supplement can be useful to meet your daily needs.
Want to learn more about what creatine is and how it works? Read all about creatine here.
Who is creatine for?
You might think that 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 help you to:
- Improve your athletic performance
- Build more muscle mass
- Become stronger
- Recover more quickly from muscle soreness
Creatine is especially useful if you participate in sports like weightlifting, sprinting, football, tennis, or swimming, where short, explosive power is important3.
Creatine for non-athletes
Even if you're not an intensive athlete, creatine can offer benefits. Research4 suggests that creatine may support cognitive functions, such as memory and concentration. Very handy if you have a long workday that requires a lot of focus. And if you follow a vegetarian or vegan diet, these effects might be more pronounced, as your body gets less creatine from food sources5.
It's good to know that some people do not respond to creatine, known as non-responders. This applies to about 30% of the population1.
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. Moreover, this water is mainly stored in your muscles, giving them a fuller look.
When should you take creatine?
It's best to take creatine with carbohydrates and proteins, as this improves 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 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. If you regularly skip creatine, the supply in your muscles can decrease. After about a week without creatine, the effects may become less noticeable. Your workout might feel a bit heavier, and your recovery might take longer than usual.
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 your muscle stores. Keep in mind that higher doses can sometimes lead to gastrointestinal discomfort. After the loading phase, switch to a daily, smaller 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 directly. It will take a bit longer to replenish your creatine stores, but after about a month, you'll reach the same level as if you had used a loading phase7.
How long should you use creatine?
It was long believed that you should take a 4-week break after 6 weeks of use. Recent research6 shows that continuous use, in normal amounts, is safe. The most important thing is to use creatine in a way that best suits you.
Good to know
Creatine is a versatile supplement that can support both athletes and non-athletes. It helps improve athletic performance and can also enhance cognitive functions, such as memory and concentration. Take creatine daily, preferably with a meal. Curious about which creatine is best? Read more here.
Tip: Make sure 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.
- Informatiecentrum voedingssupplementen & gezondheid. (n.d.). Goede momenten voor creatine gebruik. https://www.ivg-info.nl/voedingssupplementen/overig/creatine/goede-momenten-voor-creatine-gebruik/
