Creatine Supplementation: A Complete Guide to Usage, Timing, Dosing, Side Effects

What is Creatine?

Creatine is one of the most widely used sports supplements available today. It is a naturally occurring compound that is found in the muscles of humans and animals. Approximately 95% of the creatine in our bodies is stored in skeletal muscles.

Creatine is formed from amino acids glycine, arginine, and methionine. It provides energy to all cells in the body, but mostly to muscle cells. It does this by increasing the formation of adenosine triphosphate (ATP). ATP is the primary source of energy for high-intensity, short-duration exercises like sprinting or weight lifting.

Supplementing with creatine monohydrate has been shown to increase stores of creatine and phosphocreatine in the muscles. This additional energy can help athletes train harder, lift more weight, and experience greater gains in strength and power.

Benefits of Creatine

Taking creatine as a supplement has several evidenced-based benefits:

• Increases muscle mass - Creatine helps push more water into your muscle cells, increasing muscle hypertrophy (growth).
• Improves high-intensity exercise performance - By providing muscles with more ATP, creatine boosts performance in sprinting, weightlifting, and other explosive exercises.
• Increases strength and power - Greater gains in muscle size and performance translate to improved strength and power output.
• Enhances muscle recovery - Creatine helps decrease muscle damage and inflammation after a tough workout.
• Improves brain function - Creatine acts as an energy source for the brain and may improve memory and cognition.

The most obvious effects from creatine supplementation seem to occur during high-intensity anaerobic exercise. Power output can increase by 5-15% within just a few days of starting supplementation.

Creatine Before and After Results

Now that we've covered what creatine is and its key benefits, what results can you expect from taking it? Let's take a look at some impressive before and after transformations.

Increased Muscle Mass

One of the most common reasons people supplement with creatine is to build lean muscle mass. Numerous research studies have shown that creatine supplementation, when paired with strength training, can significantly increase muscle hypertrophy compared to training alone.

In one study, male participants underwent a 12-week resistance training program while either supplementing with creatine or placebo. At the end, the creatine group increased their lean body mass by 4.4 pounds (2 kg) on average compared to just 2.1 pounds (1 kg) in the placebo group.

The extra water drawn into muscles by creatine gives your muscles a fuller, rounder appearance. The increase in growth factors and training capacity from creatine allow greater muscle fiber growth over time.

Improved Strength and Power

Gaining strength and power is another key goal people want to achieve from creatine supplementation. Multiple research studies confirm that creatine can boost strength and power output, especially for short-duration, high-intensity exercises like sprints or heavy lifting.

One review encompassing over 250 studies found that creatine improved 1 rep max strength for bench press by up to 15% and sprinting power output by up to 5%.

These performance benefits start being realized within just a week of beginning supplementation and creatine loading. Continued training and supplementation provide greater long-term strength and power gains.

Enhanced Training Performance

The combination of increased strength, power, muscle mass, and muscle recovery from creatine all lead to being able to train harder. You can lift more weight for more reps and sets with shorter rest times in between.

One study had participants undergo 6 weeks of training for football. Athletes supplementing with creatine increased their number of reps per set by 60% for bench press and 40% for squats compared to the placebo group.

Being able to complete more high-quality training repetition leads to faster gains in muscle, strength, and endurance. Creatine also helps reduce fatigue so you can sustain a higher training intensity for longer.

Creatine Supplementation Protocol

To maximize the benefits of creatine, following a proper supplementation protocol is recommended. Here is how to effectively supplement with creatine:

Loading Phase

Start by taking approximately 20 grams of creatine monohydrate per day, split into 4 doses of 5 grams, for 5-7 days. This rapid loading quickly saturates your muscle cells with creatine to maximize performance benefits.

Maintenance Phase

After the loading phase, take 3-5 grams per day either as a single dose or split into multiple doses. Sticking with this amount maintains elevated creatine levels in your muscles over time.

Cycling

Most experts recommend cycling on and off creatine to maximize its effectiveness. Take creatine supplements for 8-12 weeks at a time, followed by 4 weeks off.

Alternatively, some people take creatine year-round but lower the dose to 2-3 grams per day during off-training periods.

Creatine Side Effects and Safety

Creatine is widely considered safe for long-term use when taken as recommended. However, some side effects can occur:

• Weight gain - Creatine draws water into muscles, causing a rapid increase in weight. This is due to increased water retention, not fat gain.
• Cramping - Some users report muscle cramps when supplementing with creatine. Staying well hydrated can help reduce cramping.
• Digestive issues - Creatine can cause diarrhea, nausea, stomach pain when high doses are taken.
• Dehydration - The water pulled into muscles can decrease overall body water levels. Drink plenty of water when supplementing.

High doses over long periods may potentially damage the liver or kidneys. However, studies show no adverse effects with normal supplementation protocols of 3-5 grams per day.

Creatine is not recommended for anyone under 18 years old unless prescribed by a doctor. Speak to a doctor before supplementing if you have any kidney or liver conditions.

Types of Creatine

There are several different forms of creatine supplements available today. Let's compare the pros and cons of each type:

Creatine Monohydrate

Creatine monohydrate is the most common, affordable, and well-researched form. Taking 2-5 grams per day is effective for most people. It mixes well with water or juice.

Micronized Creatine

Micronized creatine is creatine monohydrate with a smaller particle size. Theoretically this should dissolve better, but effects are essentially the same as monohydrate.

Creatine Hydrochloride

Creatine HCL claims to be more stable in liquids. However, research shows creatine HCL may actually be less effective than the monohydrate form.

Buffered Creatine

Buffered creatine combines an alkalizing agent like sodium bicarbonate to adjust the pH. This theoretically improves absorption but has not conclusively proven more effective.

Liquid Creatine

Liquid creatine avoids the mixing process but tests lower in actual creatine content. It's generally no better than monohydrate powders.

Creatine Ethyl Ester

Creatine ethyl ester (CEE) binds creatine to an ester group that is supposed to increase absorption. However, studies show CEE provides no added benefits and is more rapidly excreted from the body.

Stacking Creatine

Stacking refers to combining supplements that have synergistic effects. Two supplements that work very well with creatine are protein and caffeine:

Creatine and Whey Protein

Taking creatine along with whey protein has been shown in studies to further increase strength and muscle mass compared to creatine alone. Protein provides amino acids to support muscle growth.

Creatine and Caffeine

One study discovered that adding caffeine to creatine increased repetition performance during training by 55% compared to creatine alone. Caffeine appears to amplify the performance benefits of creatine.

Other workout supplements like beta-alanine and citrulline malate are also hypothesized to work synergistically with creatine to enhance sports performance.

When to Take Creatine

The best time to take creatine depends on your goals and preferences. Here are some guidelines on timing:

Pre-Workout

Taking 5 grams of creatine around 30-60 minutes prior to training provides increased ATP energy during your workout. This strategy works well if you train in the morning.

Post-Workout

Taking creatine immediately after training helps shuttle nutrients into muscles when they are primed to grow. Consider stacking with protein post-workout.

Before Bed

Since taking creatine last thing at night is not thought to hinder sleep, this can be an easy time to consume it. Just be sure to take it 3-4 hours after your last meal.

Any Time

Taking creatine at any time of day without regards to workouts is effective. Focus on consistently taking the total recommended daily amount.

Frequently Asked Questions

Is Creatine Safe for Teens?

Creatine is not recommended for anyone under 18 years old. Teens should focus on healthy nutrition, training, and sleep habits to support muscle growth and athletic performance.

When Does Creatine Start Working?

During the loading phase, creatine levels become elevated within your muscle cells within 2-3 days. Performance benefits like increased strength and power start within 1 week of supplementation.

Do You Need to Cycle Creatine?

Cycling creatine by taking it for 8-12 weeks followed by 4 weeks off can help maintain its effectiveness. However, some people take creatine year round by lowering the dose during off-training periods.

Should You Take Creatine on Off Days?

Yes, you should take creatine every day including rest days in order to maintain saturated levels in your muscles. Spread out your daily total dose throughout the day.

Is Creatine Worth It?

For anyone performing intensive training with goals of increasing muscle mass, strength, and power output, creatine is likely worth supplementing with. It provides clear performance and physique enhancement with minimal side effects for most users.

The Bottom Line

Creatine is one of the most studied and effective sports supplements available. When taken correctly, it can safely help boost muscle gains, strength, performance, and recovery.

The best results come from following the proper dosing protocol of a loading phase followed by a maintenance phase. Stacking creatine with whey protein and caffeine may provide additional benefits.

Pay close attention the first 2 weeks after starting supplementation to observe how your body responds. Provided you drink enough water and don't exceed recommended doses, creatine offers impressive results for even recreational gym-goers.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.