So, you're in your gym era? If you're currently trying to put together a more cohesive routine focused on building muscle and staying strong, you may have come across creatine. A common supplement in the exercise world, creatine is normally associated with building muscle, improving energy and decreasing recovery time — all of which sounds pretty great, if you ask us.
But then again, the world of workout supplements can quickly become a rather overwhelming one. With magnesium, protein powder, whey powder, electrolytes and many, many more buzzy supplements lining the shelves, it's sometimes hard to know which one you're actually meant to take — and if it's actually doing anything.
Plus, there's also the matter of when to take it. Should you take it before your workout? With a meal? After your workout? First thing in the morning?
Clearly, we have a lot of questions! So, we spoke to Dr. Barbara Kubicka, a former NHS GP, and trainer, nutritionist and co-founder of Self Care Academy, Georgie Garlick, to find out: is creatine the right supplement for you? And when is the best time to take it to maximise its effects?
They’re a sports medicine specialist’s biggest no-nos.
What is creatine?
A naturally occurring compound, creatine is produced in the muscles and brain from amino acids. We also get a little extra from foods like red meat and fish.
“Its primary role is to help your body produce energy in the form of ATP (adenosine triphosphate), which is essentially in plain terms is the body’s 'energy currency,'” says Kubicka. “ATP is what fuels nearly every cellular process, from muscle contraction to brain function and creatine helps regenerate ATP quickly during periods of high demand, such as exercise.”
What are the benefits of creatine?
Creatine is important in our day-to-day functioning — and having the right amount is particularly helpful when it comes to exercise.
“Creatine supplementation can improve overall strength, power and exercise performance, making it particularly useful for resistance training,” says Kubicka.
According to Garlick, it's also great for those HIIT workouts. “It usually translates to lifting heavier, getting more reps and ultimately building more muscle over time,” she says.
When it comes to muscle growth, it helps in an indirect way "by enabling you to train harder and recover more efficiently,” Kubricka says.
Creatine is also important for brain function — “particularly in situations of stress, fatigue or sleep deprivation, although this area is still evolving,” Kubicka says.
What is the best way to take creatine?
Kubicka suggests that taking creatine as a monohydrate is the best way to reap the benefits. “A daily dose of 3–5 grams is sufficient for most individuals,” she says. “Some people choose to begin with a short ‘loading phase’ of higher doses to saturate muscle stores more quickly, but from a medical standpoint this is not necessary, consistent daily intake achieves the same outcome over a few weeks.”
Adds Garlick: “You don’t need anything fancy, and you don’t need multiple forms. Creatine monohydrate is the one that’s been studied the most and works well.”
When should you take creatine?
As for the big question of when to take your creatine, Kubicka believes that timing is actually not the most important factor. “The most important factor is consistency rather than taking it at a specific time of day,” she says.
If you are taking creatine to support your workout routine, however, she suggests taking it after your workout as this might offer a “small benefit.” According to one study, taking creative immediately after your workout can make a difference, leading to increased fat-free mass and strength. Another 2022 study examined the effects of taking creatine an hour after exercise compared to an hour before and found that the effects were both positive when it came to increases in fat-free mass.
“But in practical terms, taking it at a time you can stick to daily, such as with breakfast, is perfectly adequate,” she says. “It can be taken with water or alongside a meal, which may slightly aid absorption.”
Did it replace my triple-shot flat white?
Are there any downsides to taking creatine?
Anything to worry about? Not really, as long as you make sure to stick to the recommended daily does.
“Some people experience mild side effects such as bloating or water retention, particularly when first starting or if taking higher doses,” Kubicka says. “It can also cause a small increase in body weight due to water being drawn into muscle cells, which is not harmful but worth being aware of. Individuals with pre-existing kidney conditions should consult a doctor before use, as creatine is processed through the kidneys.”
In general, always speak to your doctor before starting a new supplement to make sure it's the right option for you.
Concludes Kubicka, “Overall, creatine is a well-tolerated and effective supplement with a strong safety profile. When used appropriately, it can support physical performance, cellular energy production and potentially aspects of cognitive and general health, making it a sensible option for many individuals looking to optimise both training and overall wellbeing.”
We are sold!
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