Introduction
Creatine is one of the most researched and widely used supplements, known for its ability to enhance strength, power, and muscle mass. Found naturally in foods like meat and fish, creatine is stored in the muscles and plays a key role in producing energy during high-intensity, short-duration activities, such as weightlifting or sprinting. By helping replenish ATP, the body’s primary energy source, creatine enables better performance and quicker recovery during intense exercise [1].
Beyond its physical benefits, recent research suggests that creatine may also support cognitive function. Studies indicate that creatine supplementation can improve memory, mental clarity, and focus, especially during periods of fatigue or sleep deprivation. These combined physical and cognitive benefits make creatine a versatile and effective supplement for both athletes and individuals looking to improve overall health and performance.
For many beginners, stepping into the world of supplements can feel overwhelming, and creatine might seem intimidating. However, it's one of the simplest and most effective ways to boost your fitness progress. Creatine enhances workout performance by providing your muscles with more energy, allowing you to lift heavier weights and complete more reps, which in turn leads to greater muscle growth over time. It also aids in faster recovery, reducing muscle soreness and allowing you to train more consistently. For those new to fitness, creatine offers a straightforward and scientifically-backed approach to improving strength, power, and overall results, making it a great starting point for building muscle and boosting performance.
What is creatine?
It plays a key role in helping your muscles generate energy, particularly during short bursts of intense activity such as weightlifting or sprinting. Creatine does this by aiding in the production of ATP (adenosine triphosphate), the body’s primary energy source. During high-intensity exercise, ATP is rapidly depleted, and creatine helps replenish it, allowing you to maintain peak performance for longer periods. This process supports increased strength, power, and muscle endurance during workouts [2].
When to start taking creatine?
The best time to start taking creatine is when you're looking to take your fitness or athletic performance to the next level. Creatine can benefit anyone aiming improve their physical or cognitive performance. It’s not just for bodybuilders, this is a common misconception thats slowly being squashed. Another misconception is that creatine causes "bad" weight gain, but most of the initial weight comes from water being drawn into the muscles, which actually helps improve performance. For most people the best time to start is now!
How to start taking creatine?
Most people will look to take their maintenance level indefinitely when taking creatine. For people below 55kg this will be 3g per day and for people 55-95kg this will be 5g per day. Anyone over 95kg is recommended to take 8g per day [3].
Some people like the idea of loading creatine during the first week of taking creatine. This involved taking 20/25g of creatine per day for 5/7 days so that their body reaches the optimal amount of creatine in a quicker time period. As mentioned this is optional and many people will just take 3/5g per day for the foreseeable.
When it comes to the best time to take creatine, new studies have show that taking creatine after a workout with fast sugars provides you with additional benefits and better absorption. You can read more around this on how blog when to take creatine.
How to take creatine
So we know that the best time to take creatine is after a workout as there is improved absorption and effectiveness but when it comes how to take it you have a few options. You can take creatine in tablet, pills, powder or gummies. A lot of this comes down to personal preference and when youre consistently taking 5g of creatine daily tablets, pills and powders can turn into a chore rather than enjoyable. Many people are turning to creatine gummies as they are tasty, enjoyable and have better absorption due to the inclusion of fast sugars.
What to expect when taking creatine
When you start taking creatine, you can expect to notice increased strength and improved workout performance within a few weeks, especially if you maintain a consistent training routine. As creatine helps your muscles generate more energy, you’ll likely feel stronger during high-intensity exercises, allowing you to lift heavier weights or complete more reps. Over time, with regular creatine use, you’ll experience long-term benefits, including enhanced muscle growth and sustained strength improvements. The supplement supports muscle recovery and energy replenishment, making it easier to push yourself harder during each workout, leading to gradual and lasting gains in muscle mass and overall performance.
Side effects and how to avoid them
When taking creatine, side effects are rare, but some users may experience bloating or gastrointestinal issues, especially if they take too much at once or don't stay properly hydrated. To avoid this, it’s best to stick to the recommended dose (around 3-5g daily) and drink plenty of water to help your body absorb creatine efficiently. Another common myth is that creatine can damage the kidneys. However, extensive research has shown that creatine is safe for healthy individuals when taken as directed, with no evidence of harmful effects on kidney function. It’s always recommended to consult a healthcare provider if you have pre-existing kidney conditions before starting any supplement.
Conclusion
Creatine is a safe and effective supplements which should be taken by people of all ages and for a variety of reasons. Creatine can be taken alongside your other supplements and can be taken continuously with no issues. When looking to get into creatine you just need to start with your maintenance levels of 3/5g. Some people choose to load creatine but this can come with side effects like bloating and most people are happy with seeing the benefits of creatine over a month.
