Results Creatine Supplement
When you’re taking creatine or any other supplement, a common question to have is how long it’ll take to start working. I wondered too, so I did some research. So, how long does creatine take to start working?
Put simply, if you do a loading phase (20g of creatine/day), your muscles’ stores will be filled in about 7 days. If you’re only doing a maintenance dose of creatine (5g of creatine/day), your reserves will be filled in about 28 days.
While your reserves of creatine may be filled between a week and a month, the time it takes to actually see results varies not only person to person but based on many other factors. Below, I’ll go over these factors more in-depth.
Most supplements have a handful of studies supporting their use but creatine has hundreds of them, suggesting a strong effect on performance and body composition. Creatine mainly works. Creatine supplements are used by athletes and fitness enthusiasts to assist in muscle growth and increase short-term endurance. Creatine is naturally produced by your body and broken down into creatinine. Does Taking Creatine Supplements Affect Creatinine Levels in Urine? Livestrong.com.
My first tip: get good quality creatine monohydrate. A high-quality supplement will ensure that you see fast results. In fact, I wrote about my favorite creatine and why it’s the best, so check out my recommendation next.
How Long Does Creatine Take to Start Working?
Naturally, your body produces about 2 grams of creatine every day. This creatine is used up, for energy, every day before it’s restored again. All of your muscle cells have creatine reserves, which are only ever around 60-80% full if you’re not taking creatine as a supplement.
Once you start taking creatine, you can take it normally, or do a loading phase, where you take a lot more than you normally would before you go down to a “maintenance dose”. I’ll go over the differences between the two more in-depth below, but for now, that’s all you need to know.
As you start taking creatine, the creatine reserves will slowly start to fill, and depending on which method of taking creatine, the time it’ll take to fill the reserves will vary. The time it takes for creatine to start working will also vary based on your weight, your metabolism, and how much meat you consume on a daily basis.
If you didn’t know, animal meat contains creatine, so if you eat a lot of meat, you’ll have more creatine in your system already than someone that eats less meat. To break it down further, a creatine loading phase is where you take about 20 grams of creatine every day, for about a week, before you do a maintenance phase, which is about 5 grams a day.
If you don’t do a loading phase, you’ll start off in the maintenance phase. If you do do a loading phase, you’ll see results much faster than if you only do a maintenance phase. This is because you’re taking 4 times as much creatine every day, which fills up your creatine reserves very fast. A maintenance dose is fine, but it’ll take you longer to see results from your creatine supplementation.
Some brands of creatine might claim that their type will kick in faster, and start working right away. These claims sound good, but they’re usually not true. Read my article on every type of creatine if you want to learn more about what all the different types actually do!
How to Take Creatine for the Fastest Results
To get results from creatine the fastest, you should follow these steps. Any method of taking creatine will get you results eventually, but if you want results faster, follow these steps in order.
1) Get High-Quality Creatine
When you’re buying creatine, make sure that you’re getting pure, creatine monohydrate. There are other forms of creatine out there, usually marketed as “new and revolutionary”, but they usually end up being not as effective. Creatine monohydrate is tried and tested, and it’ll get you to results faster than any other form of creatine.
2) Take 7 Grams of Creatine Every Day, for 7 Days (Loading Phase)
This is what’s known as a loading phase. When you take all this extra creatine, it fills up your creatine reserves in your muscles much faster. Since your reserves are filled faster, this means that you’ll see results from creatine faster. Loading phases aren’t necessary at all, but they are helpful for speeding up the process.
3) After Loading, Take 5 Grams of Creatine Every Day (Maintenance Phase)
After the loading phase, you do what’s called a maintenance phase. It’s called maintenance because you aren’t adding to your creatine reserves, just “maintaining” them. Once you’re in this phase, you can continue doing it indefinitely.
This is because you can really take creatine for years at a time without harmful side effects. In fact, I have another article on how long you can safely take creatine, so check that one out next!
4) Skip the Creatine Cycle
Finally, you can skip the creatine cycle. A creatine cycle is when you stop taking creatine for a while, before starting the process over with the loading phase. While this might sound like a good idea, there’s no evidence proving that it’s effective in any way. On top of this, it’s more of a marketing strategy for supplement companies to sell more creatine.
If you’re interested in that subject, I have another article about why you don’t need to cycle creatine, so check that out too.
While you don’t have to do all of these steps, doing them will help you see results faster. This being said, everyone is different, and everyone responds to supplements differently. Keep in mind that I’m not a doctor, nothing here should be taken as medical advice. If you’re going to take creatine, talk to a doctor first.
Creatine Loading Phase vs Maintenance Phase
One of the best ways to see results from creatine faster is to do a loading phase. A loading phase where you take typically 20 grams of creatine every day instead of 5, and you do this for about a week.
If you do a loading phase, your creatine reserves will be filled after this week. Without a loading phase, it’ll be almost a month before your reserves are filled up. Because your reserves are filled up faster, in turn, you’ll see results from creatine much faster.
After your loading phase, you go into a maintenance phase of 5 grams every day. If you choose not to do a loading phase, you’ll start with the maintenance phase, which will take around 28 days to fill your creatine reserves. Loading phases aren’t necessary, but I highly recommend them.
There’s a chance of some stomach discomfort, so if you experience that or any other side effects, lower your dosage right away. While loading phases aren’t necessarily needed, they can do wonders for seeing results from creatine much faster than without a loading phase.
Does Creatine Cycling Affect When You’ll See Results?
I explained this earlier, so I won’t go too in-depth here, but this is one of my biggest problems with the fitness industry. The idea that cycling creatine will help you see more benefits from creatine, as well as make you healthier, is only a myth.
There is not one piece of evidence showing that cycling creatine has any benefits at all. In fact, creatine has been found to be safe to take in normal doses for up to 5 years.
Creatine cycling is nothing but a myth pushed by supplement companies to get you to buy more creatine because if you do a cycle, you’ll need to go through another loading phase, where you’ll use four times the normal about of creatine.
So, if you want to see fast results from creatine, do not do a cycle. In a cycle, you’ll stop taking creatine for a while. Stopping the use of creatine will not make you see results from creatine any faster.
Does It Matter When You Take Creatine?
Put simply, it really doesn’t matter when you take creatine. Most people have a preference for when they take creatine. In the morning, before bed, before a workout, after a workout, etc.
While it’s fine to have a preference, there’s really no proven best time to take creatine. It all comes down to when it’s most convenient for you, and what feels right for you. If it makes you feel sick taking it early in the morning try it some other time.
Basically, do what feels right for you. The one thing I do have to say about timing is; whatever time you pick, do it consistently. Once you find a time that works for you, take your creatine consistently at this time. This helps you form a habit of taking it and makes you less likely to forget.
Related Questions
Can Creatine Cause Belly Fat? Creatine won’t make you fat, but it will make you gain water weight. This means that you’ll look bigger than you are, without actually gaining any fat. Depending on your body composition, this water weight can either make you look more overweight, or more muscular.
Does Creatine Actually Work? If you take it right then yes, creatine will work. This being said, it’s not some magic supplement and it won’t make you muscular overnight without any work. If you put in work at the gym and take creatine, it will give you some advantages with strength and muscle growth.
How Do You Properly Use Creatine? To take creatine properly, you should take about 5 grams every day. To see results faster, you can do a loading phase, where you take 20 grams of creatine every day for one week, before dropping down to 5 grams per day. Despite popular belief, it doesn’t really matter what time of day you take creatine nor what you take it with.
Generic Name: creatine (KREE a teen)
Brand Name:
Medically reviewed by Drugs.com. Last updated on Sep 23, 2020.
What is creatine?
Creatine is a manmade form of a chemical that is normally found in the body. It is also found in meat and fish. Most creatine in the human body is stored in the muscles. Creatine is a source of energy for muscle contraction and is also involved in muscle growth.
Creatine has been used in alternative medicine as a possibly effective aid for enhancing athletic performance, and for increasing muscle strength in people with heart failure, muscular dystrophy, and McArdle's disease (a genetic disorder). It may also be possibly effective in treating Parkinson's disease, and gyrate atrophy (a genetic eye disorder that affects the retina and causes vision loss).
Creatine has also been used to treat rheumatoid arthritis, or Lou Gehrig's disease (ALS). However, research has shown that it may not be effective in treating these conditions.
Other uses not proven with research have included treating high cholesterol, depression, bipolar disorder, or certain muscle diseases.
It is not certain whether creatine is effective in treating any medical condition. Medicinal use of this product has not been approved by the FDA. It should not be used in place of medication prescribed for you by your doctor.
Creatine is often sold as an herbal supplement. There are no regulated manufacturing standards in place for many herbal compounds and some marketed supplements have been found to be contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.
Important information
Creatine has not been evaluated by the FDA for safety, effectiveness, or purity. All potential risks and/or advantages of this medication may not be known. Additionally, there are no regulated manufacturing standards in place for these compounds. There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.
Drink plenty of fluid while taking creatine. Although it has not been proven, dehydration, heat-related illnesses, muscle cramps, reduced blood volume, and electrolyte imbalances are expected to be more likely to occur while taking creatine.
Follow all directions on the product label and package. Tell each of your healthcare providers about all your medical conditions, allergies, and all medicines you use.
Before taking this medicine
You should not use creatine if you have:
kidney disease; or
diabetes.
Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have:
heart disease.
Creatine may not be as effective in improving strength or building muscle in people over 60 years old.
It is not known whether creatine will harm an unborn baby. Do not use this product if you are pregnant.
Creatine may pass into breast milk and may harm a nursing baby. Do not use this product if you are breast-feeding a baby.
Do not give any herbal/health supplement to a child without medical advice.
How should I take creatine?
When considering the use of herbal supplements, seek the advice of your doctor. You may also consider consulting a practitioner who is trained in the use of herbal/health supplements.
If you choose to use creatine, use it as directed on the package or as directed by your doctor, pharmacist, or other healthcare provider. Do not use more of this product than is recommended on the label. High doses may cause harmful effects on your heart, kidneys, or liver.
Some athletes have used a 'loading method' of taking creatine by using large doses for 2 to 5 days, followed by smaller 'maintenance' doses. This method has been used by athletes seeking a short-term increase in athletic ability, such as before a sporting competition.
Another method of use involves taking smaller doses over an extended training period. This method has been used by people seeking endurance for long-term training such as body-building.
Creatine may be more effective if you take it with a meal of carbohydrates. Follow all directions on the product label.
Muscle tissues can only hold a certain amount of creatine. Using more of this product will not increase any effects.
Do not use different forms (tablets, liquid, powder, beverages, etc) of creatine at the same time without medical advice. Using different formulations together increases the risk of an overdose.
Drink plenty of fluid to avoid becoming overheated or dehydrated during exercise and in hot weather. You may be more prone to dehydration, heat stroke, or electrolyte imbalances while you are taking creatine.
Store in a sealed container as directed on the label, away from moisture and heat.
What happens if I miss a dose?
Skip the missed dose if it is almost time for your next scheduled dose. Do not use any extra to make up the missed dose.
What happens if I overdose?
Seek emergency medical attention or call the Poison Help line at 1-800-222-1222.
Creatine can cause kidney damage when used over a long period or if your daily doses are too high.
What should I avoid while taking creatine?
Avoid drinking caffeine (coffee, tea, soda) or taking herbal stimulants such as ephedra or Ma Huang while you are taking creatine. Combining this product with these substances may increase your risk of having a stroke or other serious medical problems.
Avoid becoming overheated or dehydrated during exercise and in hot weather.
Creatine side effects
Get emergency medical help if you have any of these signs of an allergic reaction to creatine: hives; difficult breathing; swelling of your face, lips, tongue, or throat.
Stop using creatine and call your healthcare provider at once if you have:
pounding heartbeats or fluttering in your chest;
trouble breathing;
swelling, rapid weight gain;
dehydration symptoms--feeling very thirsty or hot, being unable to urinate, heavy sweating, or hot and dry skin; or
signs of an electrolyte imbalance--dry mouth, increased thirst, drowsiness, restless feeling, confusion, nausea, vomiting, increased urination, muscle pain or weakness, fast heart rate, feeling light-headed, fainting, or seizure (convulsions).
Common creatine side effects may include:
Top Creatine Supplement
nausea, stomach pain;
diarrhea;
muscle cramps; or
weight gain.
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
What other drugs will affect creatine?
Creatine can harm your kidneys. This effect is increased when you also use certain other medicines, including:
Creatine Supplements Risk
antivirals, injected antibiotics;
chemotherapy;
medicine for bowel disorders;
medicine to prevent organ transplant rejection;
injectable osteoporosis medication; and
some pain or arthritis medicines (including aspirin, Tylenol, Advil, and Aleve).
This list is not complete. Other drugs may interact with creatine, including prescription and over-the-counter medicines, vitamins, and herbal products. Not all possible interactions are listed in this medication guide.
Further information
- Consult with a licensed healthcare professional before using any herbal/health supplement. Whether you are treated by a medical doctor or a practitioner trained in the use of natural medicines/supplements, make sure all your healthcare providers know about all of your medical conditions and treatments.
Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed.
Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.
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