Creatine Monohydrate

When to take

On workout days taking creatine shortly before or after your workout may be most beneficial. Some studies suggest taking it post-workout may be slightly better but the difference is minimal.

On rest days the timing is less important on non-workout days. Taking it with a meal may help with absorption and reduce some of the potential digestive issues some people experience.

However, the timing doesn’t matter in the grand scheme of things, just be consistent with supplementation.

How long until I see benefits?

The time it takes to see benefits from creatine supplementation can vary depending on a few factors:

Loading vs. Non-loading protocol:

• With a loading protocol (20-25g per day for 5-7 days), you may start experiencing benefits after about 7 days when your muscles become fully saturated with creatine.
• With a non-loading protocol (3-5g per day), it typically takes 2-3 weeks to reach full muscle saturation and start seeing benefits.

A note that a loading period is not necessary. Taking Creatine daily at 5g a day will allow you to see results.

You may notice some initial effects like slight weight gain (1-3 lbs) and increased muscle fullness within the first week due to water retention in muscle cells.

Improvements in strength, power, and high-intensity exercise performance are typically observed after your muscles are fully saturated with creatine. This can occur as early as 7 days with loading or 2-3 weeks with a standard dose.

Faster recovery from training may be noticed once creatine stores are saturated. Improvements in short-term memory and cognitive function may take longer to manifest and are more apparent under stressed conditions like sleep deprivation.

Significant increases in muscle mass and strength are typically observed after 4-12 weeks of consistent supplementation combined with resistance training.

How to take

You can take Creatine with water, juice or a sports drink. You can mix it into food or you can even scoop straight into your mouth! 

Common mistakes people make

There are some common mistakes people make with creatine supplementation. Here is an overview -

1. Not taking enough creatine. Many pre-workout supplements contain only 1-2 grams of creatine, which is not enough to see significant benefits. The recommended dosage is typically 3-5 grams per day.
2. Inconsistent supplementation. Taking creatine sporadically or cycling on and off can reduce its effectiveness. Consistent daily supplementation is key to maintaining elevated muscle creatine stores.
3. Expecting immediate results. It takes time for creatine stores in muscles to become fully saturated. Benefits are typically seen after 2-4 weeks of consistent supplementation.
4. Not staying hydrated. Creatine causes muscles to hold more water, so adequate hydration is important. Aim for 16-18 ounces of water for every 5 grams of creatine taken.
5. Relying solely on creatine without proper training. Creatine enhances performance, but it doesn't replace the need for consistent, challenging workouts. It must be combined with proper training to see results.
6. Using unnecessarily expensive or exotic forms. Creatine monohydrate is the most researched and effective form. More expensive alternatives often lack scientific support for superior benefits.