You don’t have to be a bodybuilder to have heard about creatine. The naturally-occurring compound found in our muscles can also be taken as a supplement to support everything from fitness performance and muscle gains to brain function and even bone health.
“Creatine is essential for ATP (adenosine triphosphate) production, our body’s energy source,” explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Simply put, the more energy we have available, the better our muscles, brain, and other important body systems can perform.
One of the most popular sports supplements in the game, creatine has been well studied, so its reputation for being seriously effective has plenty of science to back it up.
“Logically, creatine is popular in the weightlifting scene due to its proven muscle-building benefits, but it’s also growing in popularity with general consumers,” explains Michels. “A vast body of research confirms how detrimental muscle loss is to metabolism, blood sugar management, cognition, injury prevention, vitality, and overall health, so anyone looking to maintain, restore, or build muscle mass may benefit from upping their creatine intake.” As such, more women, older folks, and even plant-based eaters (who don’t typically get enough creatine from diet, since it’s found in animal foods) have recently been hopping on the creatine bandwagon.
As with any supplement, how you take your creatine influences whether your body can max out on its potential benefits. Use these expert tips to nail your creatine routine and reap its rewards.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N., is a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics.
1. Choose the right form of Creatine for you
Different forms of creatine have varying levels of solubility, absorption rates, and potential side effects, according to Michels.
“Creatine monohydrate is the most studied and widely used form and is made up of a creatinine molecule and water molecule,” she says. “It best resembles the natural form of creatine synthesized by the body and is a good option for those without stomach complaints and who don’t mind the potential for some fluid retention.” Creatine monohydrate is also usually the most affordable option.
Other forms, like creatine hydrochloride, have gained popularity more recently. “Creatine hydrochloride is made up of a creatinine molecule and a hydrochloride molecule (a compound of the elements hydrogen and chlorine) and shows improved absorption and solubility, making it the preferred form for those who experience stomach upset or fluid retention with creatine monohydrate or micronized creatine,” says Michels. However, that improved absorption and solubility doesn’t mean it’s more effective—just that it’s a comparable option for those who complain of side effects with monohydrate or micronized. It’s also a less studied type of creatine and more costly than other forms.
Read More: Use These Tips To Prevent Creatine Bloat
Meanwhile, Kre-Alkalyn is a buffered form of creatine, meaning its pH is improved, notes Michels. “This pH-corrected form increases bioavailability and stability and minimizes digestive distress,” she says. “Its improved bioavailability means you can get the same results with a smaller dose.”
If you have a sensitive digestive tract or would prefer to avoid temporary fluid retention that may arise while supplementing with creatine, Michels recommends heading straight for HCl or buffered forms. However, if you rarely notice stomach upset and don’t mind some fluid retention in your muscles, go with monohydrate. The better your experience taking a supplement, after all, the more likely you’ll be to stick with it.
2. Stay consistent with your dosing
As with any change to your health, consistency is key when taking creatine. Why? When you take creatine regularly, the cells in your muscle become better at storing energy, which can lead to improved performance and faster recovery, explains Michels. “When you skip doses here and there, you can disrupt this process and slow down your progress,” she says. Therefore, it’s important to stick to a consistent dose—and to take it every day—for best results.
She recommends aiming for 0.03 to 0.06 grams of creatine per kilogram of body weight per day. “This recommendation would come out to two to four grams per day for a 150-pound athlete versus three to six grams per day for a 220-pound athlete,” she says. This amount allows for rapid saturation of muscle creatine stores, which is crucial for maximizing the benefits of supplementation (particularly related to strength and power), Michels explains.
That said, factors such as body weight, activity level, and your specific health and fitness goals can influence your optimal creatine dosage. Consulting with a healthcare professional or registered dietitian can help you determine the best dosage for your individual needs.
3. Get your timing right
If you’re taking creatine for its muscle and performance perks, try to take it either just before or after your workout on days that you exercise, advises sports dietitian Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Taking it around the time of your workout, especially post-workout when your muscles are more receptive to nutrients, can enhance its uptake and improve recovery,” she says. This means you can either take a dose before your workout for an immediate energy boost or after to aid in muscle repair and growth.
If you’re not training on a given day (or are taking creatine for reasons other than its muscle and fitness benefits), you might find it easiest to take your daily dose alongside your other supplements, whenever that lands in your routine, Ehsani notes.
4. Hydrate frequently
Staying hydrated is always important, but it’s vital if creatine is part of your daily routine. “Creatine works by pulling water into your muscle cells, which helps increase muscle volume and improve performance during short bursts of high-intensity activities like weightlifting,” explains Michels. In other words, staying properly hydrated helps your body transport all sorts of nutrients, creatine included, to your muscles so you get the maximum benefit from the supplement.
Read More: How To Choose A Top-Notch Hydration Supplement
While you don’t necessarily need to drink more water than usual while taking creatine, the supplement can slightly increase water retention in your muscle cells, which is all the more reason to stay properly hydrated, Michels says. Signs that you’re not hydrating enough include dark yellow urine, increased thirst, low energy levels, dry skin, and muscle cramps.
5. Pair It with other supplements
Interestingly, the other supplements in your regimen can support the effectiveness of your creatine routine. One major one: a protein powder, such as leucine-rich whey protein, which can support muscle building by helping you hit your overall daily protein needs, according to registered dietitian Kim Yawitz, R.D. How much protein you need to build muscle varies based on individual factors, but The American College of Sports Medicine suggests that 0.5 to 0.8 grams per pound of body weight per day (that’s between 90 and 144 grams of protein for someone weighing 180 pounds) is a good general goal.
Branched-chain amino acids (BCAAs), which are known to promote recovery and stimulate protein synthesis, and glutamine, an amino acid that supports muscle recovery post-workout, are also good partners if you’re supplementing with creatine to support your exercise routine and fitness, according to registered dietitian Rebekah Blakely, R.D.N.
Of course, the best supplement lineup for you depends on your specific needs or goals. If you’re focused on cognitive health, creatine might fit well alongside brain-loving lion’s mane or nutrients like omega-3s. If you’re all about healthy bones, perhaps it’s part of a regimen that includes collagen and plenty of minerals. Consider creatine one piece of the web of support (both in your supplement cabinet and beyond) needed to optimize your health and well-being.
6. Consider A Creatine Supplement With Extra Additions
If you want to streamline your supplement routine and get the most out of the creatine product you down every day, consider swapping a plain creatine supplement for a souped-up creatine formula that incorporates other ingredients to support your goals.
One popular option: creatine with HMB, which incorporates hydroxymethylbutyrate (a natural chemical that stimulates muscle protein synthesis to minimize muscle breakdown and support strength and recovery). This combination can level up the usual benefits of creatine if you’re particularly focused on maximizing the muscle-building results of your gym routine and lifestyle.
Other creatines-with-benefits to consider include creatine with citrulline, which offers the added perk of improved circulation, and creatine with glutamine, which boasts the perks of the amino acid known for fighting muscle loss and supporting recovery from exercise.