
Creatine is a natural substance in your muscles that fuels short bursts of energy. Supplementing with creatine can help you lift heavier weights, recover faster, and potentially see cognitive benefits.
It’s important to note that creatine is generally safe for healthy individuals. However, as with any supplement, it’s advisable to consult with a healthcare professional before starting creatine supplementation, especially if you have underlying health conditions.
Read on to learn about all things creatine, from what it is to the best time of day to take it and whether you need a loading phase to optimize its benefits.
Benefits of Creatine
- Enhanced Strength & Performance: Creatine helps your muscles produce more ATP, the primary fuel source for short bursts of high-intensity exercise. This leads to increased strength gains and improved performance in weightlifting, sprinting, and other explosive activities.
- Faster Muscle Recovery: Creatine supplementation can help reduce muscle breakdown and soreness after exercise. This allows your muscles to recover faster, so you can return to training harder and sooner.
- Increased Muscle Mass: While creatine isn’t a magic bullet for muscle growth, it can create a supportive environment for building muscle. By enhancing recovery and potentially stimulating muscle protein synthesis, creatine may help you see better results from your strength training program. On a personal note, this has NOT made me “bulky.” Rather, it has helped me see increased muscle definition – that “toned” look so many women are looking for.
- Improved Bone Health: Some studies suggest that creatine supplementation may improve bone mineral density and reduce the risk of fractures, particularly for vegetarians, older adults, and athletes with high-impact activities.
- Potential Cognitive Benefits: Early research suggests that creatine may offer some cognitive benefits, such as improved memory, focus, and learning. (More research is needed to confirm these findings.)
Tips for Usage
- Choose Creatine Monohydrate: This is what we carry at Telos in our Thorne Creatine! Creatine monohydrate is the most researched and cost-effective form of creatine.
- Pair with Carbohydrates: Taking creatine with a carbohydrate source, like fruit or a protein shake, can enhance absorption. This is because carbohydrates stimulate insulin release, which helps transport creatine into your muscle cells.
- Stay Hydrated: Creatine can cause water retention, so drink plenty of water throughout the day.
- Mix into Hot or Cold Liquids: You can mix creatine with hot and cold liquids. Creatine dissolves well in cold water or juice. Warm water or even hot beverages like tea or coffee can improve creatine’s solubility, making it easier to mix and consume. (Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC8912867/)
- Stay Consistent: For best results, take creatine consistently over time. Don’t worry about cycling on and off creatine, as continuous supplementation has shown to be effective.
The Best Time of Day to Take Creatine
The best time to take creatine depends on your individual preferences and goals. Here are a few popular options:
- Pre-workout: Taking creatine 30-60 minutes before your workout can provide an immediate energy boost and enhance performance.
- Post-workout: Consuming creatine immediately after your workout can help replenish muscle stores and aid recovery.
- With a Meal: Taking creatine with a meal or snack containing carbohydrates can enhance absorption.
Ultimately, the most important factor is consistency. Find a time of day that works best for you, and stick to it!
Pros and Cons of a Creatine Loading Phase
We are often asked about if a “loading phase” is necessary for people just beginning to take creatine. A loading phase is optional, and it’s used for faster saturation of the supplement. It involves a loading phase of consuming 20 grams of creatine per day, divided into four 5-gram doses, for 5-7 days.
This is not necessary and is up to each individual. Here are some researched pros and cons to help you decide what is best for you!
Pros:
- Faster Muscle Saturation: A loading phase allows you to quickly saturate your muscle cells with creatine, leading to faster results.
- Enhanced Performance: By increasing creatine stores, you may experience improved strength, power, and exercise performance.
Cons:
- Digestive Discomfort: Some people may experience gastrointestinal side effects like bloating or cramping during the loading phase, especially if they consume large doses at once.
- Water Retention: Creatine can cause temporary water retention, leading to weight gain. However, this is typically water weight and not actual muscle mass.
- Unnecessary for Long-Term Use: While a loading phase can accelerate the benefits, it’s not strictly necessary for long-term creatine supplementation.
The Bottom Line
Ultimately, the decision to use a loading phase is a personal one. If you’re looking for the fastest possible results, a loading phase may be beneficial. However, if you’re more concerned about avoiding potential side effects, a gradual approach with a maintenance dose may be preferable.
It’s important to note that creatine is generally safe for healthy individuals. However, as with any supplement, it’s advisable to consult with a healthcare professional before starting creatine supplementation, especially if you have underlying health conditions.
Final Thoughts About Creatine
Before starting any new supplement regimen, including creatine, it’s crucial to consult with a healthcare professional.
To maximize the benefits of creatine, ensure you stay hydrated by drinking plenty of water throughout the day, and be aware that creatine works best when combined with a balanced diet and regular exercise routine! Make sure your lifestyle is set up to optimize the benefits of this supplement!