Creatine Supplements

Creatine is a substance found naturally in your muscle cells and plays a pivotal role in enhancing your energy production during high-intensity exercise. It combines three different amino acids: Glycine, Arginine and Methionine.

Because of its muscle-increasing properties, Creatine supplements are very popular among athletes and bodybuilders. It can be used to help gain muscle, enhance strength and improve overall performance(Mawer, R. 2022).

Mawer, R. 2022, ‘Everything You Need to Know About Creatine’, Healthline, accessed 16 September 2022.

A Creatine Monohydrate is a popular form of Creatine that differs from traditional creatine as it contains molecules of water. While standard creatine is 100% creatine by weight, a monohydrate is only 90%.

There are theories that a monohydrate is more soluble and may improve your body’s ability to absorb it. A monohydrate can increase strength while also increasing water content in your muscles(Tinsley, G. 2017).

Tinsley G. 2017, ‘Top 6 Types of Creatine Reviewed’, Healthline, accessed 16 September 2022.

Creatine is a popular supplement used to improve performance in the gym. Capable of increasing muscle mass, strength and overall performance, creatine is a natural substance found in your muscles and is popular among bodybuilders and gym-goers alike.

Creatine plays a crucial role in increasing the phosphocreatine stores in your muscles during high-intensity training. It also helps you to gain muscle by boosting your workload, improving your cell signalling, lifting your anabolic hormones, increasing cell hydration, reducing protein breakdown and lowering myostatin levels(Mawer, R. 2022).

Mawer, R. 2022, ‘Everything You Need to Know About Creatine’, Healthline, accessed 16 September 2022.

The most sought-after benefits of Creatine are its improvement in strength, lean muscle mass and post-workout recovery. Creatine can help users improve their overall training performance with bursts of speed and energy, showing the best results during brief but high-intensity activities such as weight lifting or sprinting (Watson, S. 2020).

Watson, S. 2020, ‘An Overview of Creatine Supplements’, WebMD, accessed 16 September 2022.

The best time to take Creatine is 30 minutes before commencing physical activity. It can also be valuable to include after training, in a recovery shake or post-workout meal. This can help increase your muscle growth and repair (Muszalski, C. 2022).

To achieve consistent results, Creatine can take up to 2-4 weeks to properly kick in. It’s important to be patient as your body adjusts to the intake of Creatine and remain consistent with your usage of the supplement(Rimmer, P. 2021).

The size of your dosages and the frequency in which you use it will also affect how long it takes you to start noticing results.

Muszalski, C. 2022, ‘The Best Time To Take Creatine | Before Or After A Workout?’, My Protein, accessed 16 September 2022.

Rimmer, P. 2021, ‘How Long Does It Take For Creatine To Kick In?’, Performance Lab, accessed 16 September 2022.

While Creatine is known for enhancing strength, muscle mass and exercise performance, many women train without it as they think it is only useful if you want to gain serious muscle or strength (Forsythe, C. 2020).

While there haven’t been many tests, evidence suggests that taking Creatine can increase muscle Creatine accumulation and enhance performance and strength when used consistently (Forsythe, C. 2020).

Forsythe, C. 2020, ‘Should Women Take Creatine?’ Girls Gone Strong, accessed 19 September 2022.

Creatine is safe and effective and backed by hundreds of studies and reports. It provides benefits for muscle and performance and is naturally found in your body. Overall, creatine is safe to take daily and has shown positive health benefits when taken long-term (Mawer, R. 2022).

Mawer, R. 2022, ‘Everything You Need to Know About Creatine’, Healthline, accessed 16 September 2022.

No, Creatine is not a steroid. It works in a different manner and is not a stimulant (Collias, N. 2021).Creatine is a natural and legal substance found both in your body and in everyday foods like meat.

There is no link to steroids, and the International Society of Sports Nutrition have regarded it as one of the most beneficial sports supplements available (Mawer, R. 2022).

Collias, N. 2021, ‘Your Complete Guide To Creatine Monohydrate’, Bodybuilding, accessed 16 September 2022.

Mawer, R. 2022, ‘Creatine Side Effects: Is It Safe? FAQs You Should Know’, Healthline, accessed 16 September 2022.

Creatine is not a pre-workout; however, it can be combined effectively with a pre-workout to fuel your training. Because of its properties, creatine can be used effectively before a workout to maximise your energy output while also working after a session to aid muscle recovery.

Studies suggest that splitting your creatine dose in two - before and after a workout - can help you receive the best results (Performance Lab. 2020)

Performance Lab. 2020, ‘Creatine and Pre-Workout: Can You Take Them Together?’ Performance Lab, accessed 19 September 2022.

Creatine is a natural compound found in your muscle cells, which can boost your energy production in heavy exercise. Creatine can be found in many foods and is primarily found in meats (Preiato, D. 2019).

Creatine is not a protein, but it has been shown to promote muscle gain and recovery, just like a protein supplement would.

Preiato, D. 2019, ‘Creatine and Whey Protein: Should You Take Both?’, Healthline, accessed 19 September 2022.

Creatine itself isn’t vegan because it is found naturally in animal tissue. Those on a vegetarian or vegan diet can only take creatine in supplement form. Studies have shown that vegans and vegetarians generally have less creatine in their muscles, so a supplement may help enhance physical performance and brain function (Arnarson, A. 2021)

Arnarson, A. 2021, ‘7 Nutrients That You Can’t Get from Plants.’ Healthline, accessed 19 September 2022.

Creatine can be taken before and after a workout and is effective in both avenues. Taking creatine before a workout or mixing it with your pre-workout can help you to optimise your creatine stores before a session.

Taking creatine after training is also effective after a workout, helping your muscular recovery by replenishing what was used during your workout(Muszalski, C. 2022).

Muszalski, C. 2022, ‘The Best Time To Take Creatine | Before Or After A Workout?’ My Protein, accessed 19 September 2022.

Creatine can be taken before and after a workout and is effective in both avenues. Taking creatine before a workout or mixing it with your pre-workout can help you to optimise your creatine stores before a session (Muszalski, C. 2022).

Despite this, research does suggest that taking creatine after your workout may be most optimal as it increases your lean muscle mass when combined with resistance training (Dvorak, A. 2022).

Muszalski, C. 2022, ‘The Best Time To Take Creatine | Before Or After A Workout?’ My Protein, accessed 19 September 2022.

Dvorak, A. 2022, ‘Creatine Before or After Workout: Does It Matter?’ Fitbod, accessed 20 September 2022.

Creatine won’t directly help you lose weight, but it can help you build lean muscle mass. Muscle tissue burns more calories than fatty tissue, so while you’re not specifically burning fat, your body is building lean muscle (Donatello, J. 2022).

Donatello, J. 2022. ‘Does Creatine Help You Lose Weight: The Complete Guide’, Center For Wellbeing, accessed 19 September 2022.

Creatine can cause you to gain weight, with any rapid weight gain attributed to water weight gain, which doesn't actually increase your body fat levels.

Creatine helps to increase muscle mass by drawing more water into your muscles and causing you to retain fluid. This water build-up is essential for future muscle growth and can become less noticeable once your muscles start growing in size(Niemann, B. 2020).

If the weight gain is too prominent, you can skip the ‘loading phase’ with creatine or take a break from it altogether.

Niemann, B. 2020, ‘Creatine Weight Gain: Is It Fat, Water Retention, or Lean Muscle?’ Accessed 19 September 2022.

There is no research to suggest that creatine directly causes hair loss.

Still, one 2009 study did find that creatine supplementation may be associated with an increase in a hormone called DHT (Dihydrotestosterone), which can contribute to hair loss.

The current research suggests that creatine is safe to use. However, if you’re predisposed to hair loss, you may want to check with a doctor before taking it(Tinsley, G. 2021).

Tinsley, G. 2021, ‘Does Creatine Cause Hair Loss? We Review the Evidence’, Healthline, accessed 19 September 2022.

There is no know evidence suggesting that creatine can cause or aggravate acne. Given creatine is produced naturally, it is considered one of the safest and most effective supplements to support muscle growth (Hersh, E. 2019).

Hersh, E. 2019, ‘Can Taking Creatine Cause Acne or Make It Worse?’ Healthline, accessed 19 September 2022.