Short answer: Yes.
Long Answer: Only if you want to maximize your fitness goals and promote better recovery.
Let’s explain.
Creatine, specifically creatine monohydrate, is one of the most researched supplements on the market, with over 500 research studies evaluating its efficacy and impact on performance.1 But what exactly is this popular supplement, what are its benefits, and how do you fold it into your preexisting workout regimen?
First things first, let’s define our terms.
What Is Creatine?
Creatine is a naturally occurring compound that’s comprised of three types of amino acids: glycine, arginine, and methionine. Your body naturally produces creatine through its kidneys, liver, and pancreas, storing it in your muscle tissue to replenish ATP (energy) and mitigate fatigue. You also absorb exogenous forms of creatine when you eat red meat or fish.2
But often, adults don’t get enough creatine from their diets to sustain their fitness goals. This is where supplementation comes in handy.
How to Supplement Creatine
Many forms of creatine come as a dissolvable powder. You can add a scoop to water, stir, and drink. Other types of creatine come in capsule form, making for a fairly simple dose. Typically, adults see steady improvements by taking 3–5g of creatine monohydrate daily. Read your product’s label to see how many scoops (or capsules) equate to this balanced dose.
What Type of Creatine Is Best?
Earlier, I mentioned that over 500 research studies have been done on creatine, right? Well, most of those used creatine monohydrate: the most common form of supplementable creatine on the market. While other types of creatine can certainly elevate your performance and training, creatine monohydrate may be your best bet, especially if you’re new to this supplement. And, as with all supplements, opt for a brand that sends their products to third-party labs for independent review.
My go-to creatine supplement is this one: https://a.co/d/1aTupVT (affordable yet top-quality)
Do You Take It Before or After a Workout?
Ideally, you should take creatine during your post-workout period. However, timing isn’t as important as consistency. Be sure to take 3–5g of creatine daily. This schedule will help you avoid needing a loading phase, which consists of taking 10–20g every day for a few weeks. (A loading phase is not kind on the digestive system.)
Should You Take Creatine During a Weight Loss Phase?
Yes! Creatine can help you retain and fortify muscle tissue while you’re in a calorie deficit; it can also help increase your energy levels.
Now, while creatine is proven to help improve your work capacity, it does not substitute hard work—nothing does. Remember to push yourself during workouts, follow a structured program, and maintain proper nutrition. This combo will help you reap those coveted benefits (and results) of a happy, healthy lifestyle.
Benefits of Creatine
Active adults turn to supplementing creatine because it:
- Maximizes strength and power during intense strength training
- Makes ATP (or energy) more readily available
- Reduces muscle soreness
- Helps preserve muscle mass and strength during a calorie deficit
- Promotes recovery
- Reduces training fatigue
- Supports cognitive health, while boosting memory and enhancing mood3
Bottom Line
Creatine is one of the safest, most researched supplements out there. It helps supply your muscles with energy to perform and recover, boosting endurance, muscle growth, and even cognition. But is it right for you?
As with any new supplement, it’s best to consult with your healthcare provider before starting a new supplement to make sure it’s right for you.
Bibliography
- Kreider R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89–94.
- Kreider, RB., et al. Creatine in Health and Disease. Nutrients. 2021;13(2):447. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7910963/
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
