Can I Take Creatine at Night?

Creatine has become one of the most popular supplements among fitness enthusiasts, athletes, and gym-goers. With high popularity come the natural questions about its usage, composition, associated myths, and safety. To answer some of the most googled queries, such as “How to take creatine?”, “When to take creatine” or “Can I take creatine at night?”,  let’s delve deeper into the science behind how this supplement works, its potential side effects, and whether it is safe to consume before bed. Keep reading to bust myths and gain comprehensive insights about creatine monohydrate supplementation, which is known to enhance athletic performance, increase muscle mass, fuel muscles with energy and improve recovery time required during high-intensity physical activities. 

What is creatine, and how does it work?

Creatine is a chemical compound naturally found in our body and predominantly synthesised in the liver, kidneys, and pancreas with the help of the amino acids glycine, arginine, and methionine. About 95% of the body’s creatine is stored in the skeletal muscles, primarily as phosphocreatine, and the other 5% in the brain and other parts of the body. Creatine supplementation increases phosphocreatine in the cells and helps fuel the depleted energy stores by replenishing ATP (adenosine triphosphate), which provides short bursts of energy during high-intensity workouts. So, taking creatine before or after a workout depends on individual body requirements and fitness goals. Apart from supplementation, it can also be obtained in small amounts through diet by eating poultry, meat, or seafood.

Benefits of taking creatine at night

There is no fixed timing to take creatine, but consuming creatine at night or during any time of the day is safe for anyone who performs high-intensity training sessions. Creatine monohydrate supplementation, the most commonly used form of creatine, is said to give the best results when consumed 30 to 60 minutes before or after training. Furthermore, the advantages of creatine at night or during the day will be similar when taken in the recommended doses as listed below:

• Improves athletic performance: It helps regenerate ATP, which provides quick and short bursts of energy required during intense exercises like HIIT, jumping, sprinting, and weightlifting. Breakdown of ATP leads to muscle cells producing more energy.
• Enhances Muscle Recovery: Consuming creatine supplements during training can help support quick recovery of muscle and reduce the risks of muscle damage. Creatine also helps promote an increase in muscle mass by maintaining ATP replenishment.
• Prevents chances of injury: While often consumed for muscle growth, creatine has properties that can prevent severe muscle cramping, muscle soreness, and heat illnesses due to the retention of water in the cells. It can also help minimise muscle tightness and soreness due to strains and pulls during workouts.
• Promote muscle building: Creatine supplements can help stimulate protein synthesis and overcome muscle protein breakdown. Hence, it promotes muscle building overall.
• Improves muscle mass: Water retention in the body due to creatine supplementation leads to a hydrating effect on the muscle cells, ultimately resulting in cell volumisation and visibly bigger muscle mass.

Research studies have attempted to determine the ideal time to take creatine, - whether it is before workout due to increased blood flow and possibly creatine transport kinetics or post-workout, when creatine raises glycogen formation in the muscles and increases insulin sensitivity. However, there is only limited data regarding the advantages of creatine at night, and further studies are needed to prove the benefits of creatine monohydrate when consumed before bed.

Research studies have attempted to determine the ideal time to take creatine, - whether it is before workout due to the increased blood flow to skeletal muscles

How to take creatine at night?

Although creatine is one of the safest supplements some people still wonder- “Can I take creatine at night” so, it is advised to follow the below methods to avoid any repercussions if you decide to consume it at night.

• Split the dosage: Consuming the recommended 3-5 g of creatine daily should give you better and sustainable results, though ultimately the usage amount depends on your personal health goals. The dosage can be split between day and night instead of taking it all at once for better digestibility. Whenever increasing the dosage of creatine especially in the loading phase, the dosage amount should be equally distributed among the entire day into shorter doses. Beginners are not advised to directly jump to the loading phase (taking ~20 g of creatine per day, split into 4-5 doses); instead, it is advised to take creatine gradually in the recommended dosage (3-5 g per day).
• Consume the best form of creatine: Creatine monohydrate is considered the best creatine, as it is well researched and most effective in enhancing performance while promoting muscle strength and improving endurance. But if you are looking for a creatine that is more water soluble and offers faster absorption, you can consider taking other forms such as creatine hydrochloride.
  
• Hydration is necessary: Consuming creatine monohydrate might cause dehydration, particularly at night if you’re consuming it before bed. Hence, it is advised to drink plenty of water and other liquids to stay hydrated to support and enhance your performance. Hydration may also be necessary to flush out excess toxins from the body.

How does creatine impact your sleep?

Creatine supplements are widely used by athletes from varied sports to enhance performance and promote muscle strength. The limited research on creatine’s effect on sleep suggests that as creatine is not a stimulant, it can’t interfere with sleep.

However, it is advised not to take creatine directly before bed, as it might make it difficult to fall asleep due to increased energy levels keeping the brain awake during bed time and hindering falling asleep.

Furthermore, hydration is key; one should drink plenty of water while in the loading phase, as high doses of creatine may cause dehydration, which can affect the sleep cycle.

To sum up, if you’re still sceptical and pondering “Can I take creatine at night”, it is essential to note that despite various myths about creatine interfering with sleep or helping with it, there is no scientific evidence to support any of these claims. More research is required to understand the correlation between creatine and its impact on sleep.

Is there any drawback to taking creatine at night?

Creatine is generally a safe supplement. However, some side effects of creatine when consumed at night directly before bed include:

• Digestive issues: When taken in high amounts during the night, creatine has been reported to cause some mild digestive issues such as bloating.
• Kidney distress: Although creatine is one of the most researched and safe options to enhance exercise performance and build muscle, it can interfere with kidney function if taken in large doses during nighttime if you already have underlying conditions such as any kidney or liver disorders.
  
• Dehydration: Dehydration is one of the most common side effects of creatine during the loading phase. It mostly takes place due to creatine’s water retention property; hence, it is advised to drink plenty of fluids while on creatine to avoid dehydration, which also hampers the sleep cycle.
  

Conclusion:

To conclude, it is evident that creatine supplementation accelerates gains in muscle mass and improves performance when coupled with resistance training. If you are a fitness enthusiast looking to improve athletic vigour, creatine monohydrate is your go-to supplement. Although there is not much research about the exact best time to drink creatine, it is well known that creatine works better when consumed with carbohydrates and protein, 30 minutes before or after the training session. Recommended dosage (3-5 g) split throughout the day will also help provide optimal results. According to studies, taking creatine at night should not be a concern. However, since creatine is a highly effective ergogenic aid that helps athletes and sportspersons enhance their gains and performance, its benefits are best reaped when consumed pre-workout. So, if you are still hitting your brains hard about “Can I take creatine at night”, the answer is yes. Yes, the dietary creatine workout supplement rarely has any side effects if consumed in the recommended dosage. However, in case of any pre-existing kidney disease or underlying condition, it is always advised to consult a healthcare professional.

FAQs 

1. Can creatine help you sleep better?

There is no direct linkage associated with creatine supplements and improvement in sleep. However, it can help promote muscle recovery and strengthening.

2. Does taking creatine at night improve muscle recovery?

Taking creatine at night can potentially improve muscle recovery as the body starts repairing damaged muscle tissues during sleep, and creatine can help enhance the recovery process. However, creatine before or after a workout will show optimal results. The exact timing of creatine to work the best is 30 minutes before or after workouts.

3. Will taking creatine at night make me gain weight?

Taking creatine at any time of the day may cause water retention, which can result in temporary weight gain. However, chances of weight gain only because you’re taking it at night are highly unlikely.

4. How long does it take for creatine to work?

Creatine may start showing effects within 2-4 weeks, depending on the dosage intake and if you’re indulging in the loading phase or consuming high doses you may see visible effects within a few days.  While with lower doses it typically shows visible results more gradually within weeks.

5. Should I take creatine every day, even on non-workout days?

Taking creatine workout supplement consistently in the recommended dose can help in build and repair muscles; however, it is advised to take it only when you’re involved in some sports or fitness activity to see maximum effective results and avoid side effects.

6. Can creatine cause dehydration if taken at night?

If your body is adequately hydrated throughout the day, there are no scientific studies that suggest that creatine can cause dehydration if taken at night. Be sure to consume plenty of water to avoid potential dehydration during the night.