How To Take Creatine: Are You Flushing It Down The Toilet?

We’re talking about the C word. And no, not that C word. We mean creatine. Now, creatine is often surrounded by myths and misconceptions, despite being one of the most extensively researched supplements in the fitness industry. From concerns about water retention and kidney damage to questions about its effectiveness, many people are unsure about incorporating creatine into their regimen. However, scientific evidence repeatedly shows that creatine is not only safe but also highly beneficial for various aspects of health and performance. But this isn’t just another article about the ‘ 6 proven benefits of creatine ’. We’re taking it one step further. In this article, we’ll delve into why taking creatine with more than just water matters.

First, in case you’re new here or are wondering what on earth is creatine, then listen up. Creatine is a naturally occurring compound found in muscle cells, primarily responsible for producing energy during high-intensity exercise or heavy lifting. It is synthesised from amino acids glycine, arginine, and methionine. While our bodies produce creatine, it can also be obtained through dietary sources such as red meat and seafood. However, to achieve the levels necessary for significant performance improvements, supplementation is often required.

Creatine monohydrate is the most common and well-researched form of creatine supplement. This compound works by increasing the phosphocreatine stores in your muscles, allowing for faster regeneration of adenosine triphosphate (ATP), which is the primary energy carrier in cells. The increased ATP availability translates into enhanced performance, greater strength, and improved muscle mass. Beyond muscle growth, creatine offers several other health benefits, making it an essential supplement for athletes and fitness enthusiasts.

Creatine is just for packing on muscle mass right? Wrong. Creatine’s benefits extend far beyond merely building muscle. Here are some of the key advantages:

Creatine supplementation enhances your ability to perform high-intensity workouts by increasing the available energy in your muscles. This translates to better performance in activities that require quick bursts of energy, such as sprinting, weightlifting, and high-intensity interval training  (Wax, B et al. 2021).  So, powerlifters, cross-fitters and weightlifters, we’re looking at you here. 

The primary mechanism of creatine’s effect on exercise performance is through its role in ATP production. By boosting phosphocreatine stores, creatine helps regenerate ATP more quickly, providing sustained energy for longer or more intense exercise sessions  (Wax, B et al. 2021).

It goes without saying but creatine promotes muscle growth by increasing water content within muscle cells, creating an optimal environment for protein synthesis. Moreover, it enhances strength and workout intensity, indirectly contributing to hypertrophy  (Wu, S et al. 2022).

Emerging research suggests that creatine may have cognitive benefits. It is believed to improve mental fatigue, enhance cognitive processing, and support overall brain health, particularly in tasks requiring short-term memory and quick thinking  (Avgerinos, K et al. 2018).

Timing can influence the effectiveness of creatine supplementation. Here’s a quick guide on when to take creatine to maximise its benefits:

• Daily Intake: For optimal results, it’s recommended to take creatine every day, regardless of whether you’re training or not. This helps maintain elevated phosphocreatine levels in your muscles.

• Pre-Workout: Consuming creatine 30 minutes before resistance training can help ensure peak levels during your session, potentially enhancing performance  (Ribeiro, F et al. 2021).

• Post-Workout: Taking creatine after your workout is another effective strategy. Post-exercise, your muscles are primed for nutrient absorption, making it an ideal time to replenish creatine stores.

• Loading Phase: Some protocols suggest starting with a loading phase where you consume a higher dose (20 grams per day) for the first 5-7 days, followed by a maintenance dose (3-5 grams per day). This approach allows for rapid saturation of muscle creatine stores. However, this is not essential and you will see the same results, just in a different time period.

Now, the good stuff - what you really came here for. The question is ‘are you flushing your creatine down the toilet?’. And the answer might be yes. But, let us explain. First, tell us. Are you taking your creatine with just water? If your answer is yes, then yes, you might just be wasting your creatine’s potential. Here’s why taking creatine with simple carbohydrates or specialised transport systems can make a significant difference. Grab a pen because you’re going to want to take notes.

One of the primary mechanisms that enhance creatine uptake into muscle cells is insulin. Insulin is a hormone released in response to carbohydrate intake, facilitating the transport of nutrients, including creatine, into muscle cells. So, when you take your creatine with just water then, there is no insulin (sugar/simple carbs) to enhance its uptake. When you consume creatine with simple carbohydrates such as dextrose or fruit juice, the resulting insulin spike significantly improves the absorption rate of creatine into your muscles.

A study published in the Journal of Applied Physiology found that consuming creatine with a high-glycemic carbohydrate solution increased muscle creatine content more effectively than taking creatine with water alone  (Green, A et al. 1996). By leveraging this insulin response, you can ensure that a higher percentage of ingested creatine reaches your muscle cells, enhancing its performance benefits.

Taking creatine with simple carbohydrates not only boosts insulin levels but also helps in faster muscle recovery and replenishment of glycogen stores post-workout (Roberts, P et al. 2016). Glycogen, a form of stored glucose, is essential for sustained energy during intense exercise. Combining creatine with carbs can provide a dual benefit of improved creatine retention and faster recovery.

So, what happens if you consume creatine with just water? When creatine is consumed with just water, the absence of an insulin response means less efficient creatine uptake. This inefficiency implies that much of the creatine consumed may not be effectively utilised by the muscle cells, reducing its potential benefits. Essentially, without the aid of carbohydrates, you're not optimising the supplement’s capabilities, hence the phrase "flushing it down the toilet."

Beyond simple carbohydrates, some creatine supplements are formulated with advanced transport systems designed to maximise bioavailability. These systems often include additional ingredients that enhance creatine uptake and retention, ensuring that more creatine reaches the muscle cells where it’s needed most.

For example, some supplements combine creatine with sodium and other electrolytes, which can further facilitate nutrient uptake through osmosis and improved cellular hydration. Others incorporate alpha-lipoic acid or fenugreek extract, which have been shown to mimic insulin’s effects and enhance creatine uptake without the need for high carbohydrate intake (Burke, D et al. 2003). Another example of this is AstraGin ^®  which is a proprietary plant-derived ingredient shown to improve the absorption rate of various ingredients and formulas. In particular, this can increase the absorption of creatine by 33%  (NuLivScience, n.d.). You can find this in  Evolve Creatine RX.

To practically apply this knowledge, consider the following strategies for taking creatine:

• Mix with a Carbohydrate-Rich Beverage: Combine your creatine powder with a carbohydrate-rich drink such as orange juice or a sports drink. This combination will create an insulin spike, promoting better absorption.

• Post-Workout Shake: Integrate creatine into your post-workout shake that includes both protein and carbohydrates. This not only enhances creatine uptake but also supports muscle recovery and growth.

• Specialised Supplements: Opt for creatine supplements that already incorporate advanced transport systems or additional compounds known to boost absorption. These products often deliver better results without the need for extra carbohydrate intake.

By understanding and applying these principles, you can significantly improve the efficacy of your creatine supplementation. Ensuring optimal intake methods will help you achieve greater strength, enhanced performance, and better overall results from your training regimen.

Creatine RX contains an in-built creatine transport system, combining the effectiveness of creatine monohydrate with a 50mg dose of AstraGin^® that supports the absorption of creatine by up to 33%.

Evolve Creatine Monohydrate is a pure, high-quality creatine monohydrate supplement that ensures you're getting the most researched and proven form of creatine. Perfect for anyone looking to improve strength and muscle mass. To ensure optimal absorption, pair with Evolve Pump Action.

Evolve Pump Action blends creatine with nitric oxide boosters to enhance muscle pumps, vascularity, and overall workout performance. Evolve Pump Action stacks well with Evolve Creatine Monohydrate for improved creatine absorption. 

Understanding how to take creatine correctly is crucial to avoid "flushing it down the toilet." Incorporating simple carbs or using advanced transport systems can significantly boost creatine's effectiveness, which we’re guessing you probably want. For more detailed information and to explore our range of creatine supplements, visit our creatine supplements range online or in-store. Also, check out our  Education Hub for more articles on creatine like The 7 Best Creatine Supplements,  Creatine for Women: Benefits and How to Take or 6 Proven Benefits of Creatine.

Wax, B et al. (2021). Creatine For Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/

Wu, S et al. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/

Green, A et al. (1996). Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Journal of Applied Physiology.  https://pubmed.ncbi.nlm.nih.gov/8944667/

Roberts, P et al. (2016, May 16). Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids.  https://pubmed.ncbi.nlm.nih.gov/27193231/

Burke, D et al. (2003). Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. International Journal of Sports Nutrition Exercise Metabolisum.  https://pubmed.ncbi.nlm.nih.gov/14669930/

Riberio, F et al. (2021, Aug 19). Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401986/

NuLivScience. (n.d.). AstraGin.  https://nulivscience.com/ingredients/astragin/