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Creatine is a much-appreciated supplement by gym-goers and fitness enthusiasts because of its properties of fuelling muscles with energy. Creatine comprises three amino acids - arginine, glycine, and methionine. It is a naturally occurring chemical found in the body that helps enhance energy production in the form of ATP (adenosine triphosphate) to fuel muscles for better performance during high-intensity workouts. The most common form used for creatine supplementation by athletes is creatine monohydrate.
Let’s go deeper into how creatine works. During intense workouts, the body requires a quick energy source i.e. adenosine triphosphate (ATP), but the natural reserve for ATP is limited. It is creatine supplementation that increases the phosphocreatine levels in the muscles, regenerating ATP molecules to fulfil the additional requirement of energy fuel. Creatine is the stored energy in our muscles which comes into action when the body exerts itself. Creatine is also an aid in protein synthesis which in the longer run helps improve exercise performance and builds muscle mass. Besides muscles, creatine is produced in the liver, kidneys and brain from the amino acids in the body and can also be obtained from natural sources like red meat and seafood.
How can one take a Creatine Supplement?
Creatine as a supplement can be taken in various forms like powder, tablets, liquids, or capsules. The most common is creatine monohydrate, which effectively helps provide fuel for muscles and can be easily mixed with water for better absorption. However, it is important to keep in mind that the dosage should be distributed wisely in different phases to avoid potential health risks.
When should you take creatine?
There is no fixed timing for creatine intake - it can be taken before or after a workout. Taking it before workouts prepares muscles and helps replenish the energy stores in the body. Whereas taking creatine after a workout helps muscles recover and regain strength, replenishing any deficient levels of the muscle creatine. The only thing that matters is the timing of creatine which should be around thirty minutes before or within thirty minutes to an hour after workout. B
How fast does creatine start working?
Creatine typically takes 2 to 4 weeks to show noticeable effects, depending on several factors.
- With a loading phase (20g/day for 5-7 days), muscles become saturated faster, and you may notice the benefits within a few days or a week.
- With a standard dose (3-5g/day), it can take up to four weeks for full saturation and noticeable effects of creatine.
- Individual factors like baseline creatine levels, diet, workout intensity, hydration, body composition, genetics, and quality of creatine supplement also influence how quickly creatine works.
While creatine starts working immediately in the body, visible results - such as muscle growth, improved strength and endurance - typically appear within 7 to 28 days.
Factors Affecting How Long Does Creatine Take to Work
1. Dosage in Loading vs. Non-Loading Phases
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Loading Phase: In this phase, athletes typically take 20 g of creatine per day, with 4-5 doses of approximately 5 grams each being distributed throughout the day for 5-7 days. This rapidly saturates muscles leading to faster results so much so that visible results can be seen within a week. After the loading phase, regular consumption of creatine should be followed with a maintenance dose of 3-5g/day for better results.
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Non-Loading Phase: This is a comparatively lighter dosage phase where 3-5g/day of creatine is consumed regularly. So the muscle saturation happens gradually, and it may take 3-4 weeks to see noticeable benefits.
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Both the methods when followed diligently are effective, but loading speeds vary in both.
2. Exercise Intensity
Exercising regularly with a mix of high-intensity workouts like resistance training, sprinting or weightlifting enhances creatine effectiveness. It is important to know when to take creatine. If one is taking creatine without any set exercise routine it will not show improvement as creatine is not required without any expenditure of energy. So, incorporating intense exercise with creatine supplementation helps show faster and more effective results with a prescribed dose and the best time to take creatine as suggested.
3. Diet and Hydration
As we all know, supplements are just an addition to our existing diet and can't replace our everyday nutrition. Hence, it is a must to include protein-rich foods to support muscle repair and growth since these enhance creatine benefits in the long run.
Hydration again is a key factor that helps avert dehydration, prevents muscle cramps, improves muscle performance and supports kidney function by flushing out excess toxins.
4. Individual Factors
Creatine supplementation effects vary from person to person according to age, gender, body composition type, genes, eating habits and pre-existing medical conditions. So, each individual can have a different physiology.
5. Creatine form and quality
The most used form of creatine is creatine monohydrate which is known to be effective with a high absorption rate. Other forms of creatine are creatine ethyl ester, creatine hydrochloride (HCl), buffered creatine, liquid creatine, and creatine magnesium chelate. There is very limited information for these forms and they are known to have their own shortcomings which is why these are not popular.
How to Maximise the Effectiveness of Creatine
The ideal way to maximise the effectiveness of creatine is by choosing a formulation that enables effective absorption - whether in a creatine loading phase followed by a maintenance period - under the supervision of healthcare professional. The loading phase is when the body builds its creatine stores which are maintained by the body in this period.
In this second phase, the intake of creatine falls to 3-5 g of creatine each day which is just sufficient to fulfil and maintain the requirement. It is also said to combine with simple carbohydrates to improve absorption by increasing insulin secretion.
Conclusion
Now, we know that Creatine is a compound produced by our body naturally but can be taken via protein-rich foods or supplements for an extra push to excel in any sport. So, it is advisable to follow a creatine dosage. The best time to take creatine for maximising benefits varies as per individual needs. Taking creatine at the appropriate time supports performance.
FAQ
1. How long should I take creatine for best results?
You can begin with 20-25 g daily creatine intake initially for 5-7 days then lower it to 3-5 g daily creatine dosage for best results.
2. Will creatine work if I stop working out?
It will be effective but not to the extent that it would be with an exercise routine as the muscles won't feel tired and break it down for use as energy. Even if higher amounts of creatine are consumed, it is excreted through the urine.
3. How much creatine dosage should I take per day?
Creatine has most often been used by adults in a one-time loading dose of up to 20 grams daily for up to 7 days, followed by a maintenance dose of 2.5-5 grams daily for consumption.
4. Does creatine working time vary from person to person?
Yes, creatine working time varies from person to person as it usually takes time to accumulate in your muscles. While with maintenance doses, you may get results within 2-4 weeks, if creatine loading is followed, one may see changes in the body in around a week.