Creatine benefits, like boosting physical performance and reducing the risk for chronic disease, can be made possible with daily supplementation. Creatine can be used to provide your muscles with energy and promoting the growth of new muscle fibers.

Creatine is a substance that is naturally produced in the body by your kidneys and your liver. Even though your body can make it, some people may opt to take creatine supplements to boost their performance and achieve their health goals.

To achieve the benefits of creatine, you should discuss supplementation with a doctor or registered dietitian to determine if it is appropriate for you. A health care professional can help to calculate the dose you need to take based on your health history and nutritional needs.

Health benefits

Creatine can be taken to achieve the following benefits:

1. Improving physical performance

Skeletal muscles contain high levels of creatine, which provides energy to muscular fibers. It helps to prevent fatigue and increase performance when weight lifting. This substance can also stimulate muscle gains, as it promotes the absorption of fluid by the muscle cells.

For this reason, it is common for athletes who weight lift or engage in high intensity sports to supplement with creatine, as it provides them with more energy, boosts their endurance and performance, and prevents injury.

2. Treating muscular diseases

Some studies show that creatine can be used to treat muscular diseases, like muscular and fibromyalgia. Because it can improve muscular strength, it can influence a person’s ability to complete physical day-to-day tasks.

However, more studies are needed to show the benefits of use and the therapeutic dose needs, as some reports show that high doses of creatine in people with muscular diseases can worsen symptoms.

3. Preventing Parkinson’s disease

Parkinson’s disease is related to changes in the way mitochondria function. It has been noted that creatine can act directly on muscle cells, which can improve its overall functioning and prevent or delay the progression of Parkinson’s. Despite this, more studies are needed to verify the therapeutic dose and duration of use to prevent Parkinson’s.

4. Preventing chronic disease

Some chronic illnesses, like diabetes and heart disease, can be prevented with creatine use that is accompanied by regular physical activity and a healthy, balanced diet. Creatine can help to build lean muscle and improve bone density, which are both associated with a lower risk of these diseases.

How to take creatine: 3 supplementation plans

To take creatine, you should dilute creatine powder in water or in your beverage of choice (like a smoothie or milk). Some creatine powders contain additionally flavoring, and these are usually mixed in water. Pure creatine powders are more often diluted in smoothies or natural juices.

It is important to consume creatine with a carbohydrate, particularly one with a high glycemic index. This will generate an insulin peak, which will facilitate the absorption of creatine into the body.

Creatine supplementation should be monitored by a doctor or registered dietitian. You should engage in intense physical activity and maintain a balanced diet when taking creatine, as this will ultimately promote muscle gains and prevent side-effects.

Creatine supplements can be taken the following 3 ways:

1. 3-month supplementation

This is the most used way to supplement. It involves taking 2 to 5 g of creatine per day for 3 months. You should then discontinue supplementation for 1 month, and then start another cycle of 3 months if necessary.

2. Overload supplementation

This plan consists of taking 0.3 g of creatine for every kilogram (or 2.2 lb) of body weight for the first 5 days, making sure to take this total amount over 4 to 5 doses throughout the day. This allows for the muscle to be saturated.

You should then reduce your creatine dose to 5 g per day for 12 weeks, making sure to take creatine while strength training on a regular basis.

3. Cyclical supplementation

Another way to take creatine is on a cycle, which consists of taking 5 g per day for 6 months, then discontinuing for 3 weeks, and restarting it again.

Common questions

Some questions than can come up while using creatine are:

1. How long can you take creatine for?

Healthy adults can take creatine supplements continuously for up to 5 years.

2. What is the best time of the day to take creatine?

Creatine can be taken at any time during the day, as it has a cumulative effect within the body that is not immediate. There is not need to take creatine at a specific time every day.

3. Should I take creatine before or after working out?

Creatine benefits are achieved on a long-term basis, and therefore taking it before or after working out is insignificant.

To ensure optimal absorption of creatine, you should take it together with a meal, or a a source of carbohydrates and protein.

4. Is creatine harmful?

Taking creatine within its recommended doses is not harmful, as the recommended doses are usually low. This ensures that the kidneys and liver are not overloaded.

The safest way to take creatine, however, is under the guidance of a doctor or registered dietitian. It is important to stay within the legally recommended doses and to have a health care professional periodically affect its effect on your body. It’s important to exercise regular and follow a balanced diet to ensure that energy gained from creatine is burned and that muscles are able to recover accordingly.

People with a history of kidney or liver disease should consult a doctor before starting this supplement.

5. Can you gain weight with creatine?

Creatine generally does not cause weight gain. One of its side effects, however, is muscle cell swelling. This may cause muscles to appear more swollen, but it is not related to water retention.

Some supplements, however, may contain other substances like sodium that can lead to water retention and weight gain.

6. Can I take whey protein together with creatine?

Whey protein can be taken together with creatine, before or after training. They can be diluted separately or mixed.

7. What happens if I take creatine and don't work out?

Taking creatine and not working out does not cause health problems. However, it may not notice muscle gains, as they can only happen with strength-training exercises like weight lifting, calisthenics, pilates or crossfit.

8. What are the side effects of creatine?

Creatine is a substance that is naturally produced by the body, and therefore it is generally not associated with any side effects. Nonetheless, supplementing with high doses of creatine without careful monitoring by a healthcare professional can impact kidney function and cause stomach discomfort.

Other side effects that can occur with inappropriate doses, especially when you do not supplement with a balanced diet, can include dizziness, muscle cramps, increased blood pressure, water retention, abdominal bloating and diarrhea.

9. Can creatine supplements promote weight loss?

Creatine is mainly indicated for increase muscle mass. Because gaining muscle can boost your metabolism and lead to more fat-burning, taking creatine my indirectly help help with weight loss.

However, creatine should not be taken for the sole purpose of weight loss, as this supplement does not directly cause fat-burning.

10. Can I take creatine with milk?

Yes, creatine can be taken with skim or whole milk, or mixed with plant-based milks, like almond or oat milk.

11. Can I take creatine while fasting?

This supplement should be taken together with a food or a source of carbohydrates and proteins to ensure optimal absorption. Therefore, you should avoid taking creatine on an empty stomach.

12. Is creatine safe for older adults?

Creatine can be be taken with older adults and incorporated into an active lifestyle with resistance exercises. This combination can help to improve and, together muscle strength and reduce sarcopenia, which is the loss of muscle mass that generally occurs after the age of 50.