Are you an athlete interested in taking creatine to enhance your performance but not sure where to start? For example, you may be wondering when to take creatine for best results, whether you should take creatine before or after workouts, and how much creatine you should take per day.
Many of my athlete clients ask me about creatine and whether they should add it to their training regimen.
Let’s unpack the most common questions you might have so you can learn how to take creatine for the best results.
What is creatine?
Creatine is a natural compound which plays an important role in cellular energy production. Because of this, many athletes are curious about the benefits of creatine supplementation as an ergogenic aid to improve performance.
Our bodies naturally produce creatine, but it is also found in animal foods such as meat and fish. On average our body produces about 1-2 grams of creatine per day. It is synthesized by the body from two amino acids (building blocks of proteins) glycine and methionine.
Creatine can improve training performance and supports energy during intense workouts. It can be especially useful for shorter, more intense workouts like sprinting and weightlifting.
Although creatine is found in some foods, you need to eat a good amount of them to meet your daily creatine recommendations for optimal performance. Additionally, if you are a vegetarian or follow a vegan diet, then taking creatine in supplement form is recommended.
How does creatine work?
Creatine works by supporting it ATP productionor adenosine triphosphate, one of the main energy-producing factors. If your ATP stores are depleted, chances are you’re hitting a wall or struggling to maintain training performance.
When creatine is present in sufficient amounts, your ATP stores can be replenished.
When you consume creatine, you increase the stores of creatine in your muscles anywhere from 10-40%, allowing your body to work at a higher intensity for a longer period of time.
Research has shown supplement with creatine it can increase overall performance and allow for greater training adjustments. This can support your ability to withstand harder workouts.
How to take creatine for performance
One of the best ways to quickly increase your creatine stores (also known as phosphocreatine) is to take a creatine supplement.
This supplement allows your body to work at a higher intensity for greater support of peak performance during intervals, sprints and those extra heavy lifting sessions.
Creatine monohydrate has been shown to be the most effective form of creatine supplementation and the most affordable.
When to take creatine for best results
Just like yours nutrition before and after training, Timing matters when you take supplements. Consuming one dose creatine before or after training sessions are suggested or as close to your training as possible.
Conversely, taking creatine too far from the time of your workout is thought to reduce the effectiveness of this supplement.
Loading phases – when a person takes a high dose for a period of time followed by a lower/recommended amount (or maintenance phase). A loading phase usually involves taking 20 grams per day for a period of time and then taking a regular amount (3-5 grams).
But a loading phase is not always necessary. You may be able to get the same benefit by taking a consistent dose each day right around the time of your workout.
How Much Creatine Should I Take?
The recommended dose is 3-5 grams of creatine per day monohydrate. It is usually taken in either powder or pill form, depending on your preference. You may prefer the convenience of a pill, but a powder form can also be easily mixed with water and helps you stay hydrated.
If you don’t eat a lot of animal protein or are a vegetarian, it may be difficult to meet the recommended 3-5 grams of creatine per day. If you decide to try a creatine supplement, make sure it’s third-party approved, such as NSF Certified for Sport or Informed Sport.
As a sports nutritionist, I work with active individuals and athletes to help them optimize their nutrition and physical performance. This can often include a combination of personalized nutrition, exercise and supplement recommendations to help you feel better and reach your fitness goals.
Meet with a registered dietitian to receive a personalized nutrition plan and supplement protocol to help you achieve your goals.
