What You Need To Know About Creatine

There is, once again, a lot of noise around creatine. Why? Well, quite simply the reviews are good, the scientific ones that is. A 2021 meta review of over 1,000 studies reveals creatine’s impressive benefits in helping to balance blood sugar, lower cholesterol, and even cut stroke risk. And, while it often exclusively conjures images of bulked up bodybuilders and weightlifters, creatine is not just for athletes — but for anyone aiming to support their physical or cognitive performance.

Yet, despite its widespread use, uncertainty still lingers among the online community. Is creatine really suitable for everyone? And, if that is the case, how much should be taken and when? Questions like this, along with the myth spreading on social media that are generating a world of confusion around this humble compound; a chain of 3 non essential amino acids: glycine, methionine and arginine. So, in this article Healf breaks through the noise and explores what the research (and a little common sense) have to say.

The most important thing to remember is this: creatine is a naturally occurring molecule that plays a fundamental role in energy production within our cells.

Creatine is of high priority in the routines of many gym goers and highly active people, and for good reason. The reputation of creatine as being a stronghold in the area of exercise performance supplements will likely never cease, with research consistently backing its safety and effectiveness.

More than ‘a man’s world’

Popular marketing campaigns have always depicted creatine as a staple of male muscle gains, perpetuating the belief that its benefits are significantly gendered. Just think of the bold lettering, and white and blue-coloured packaging, and it’s clear who they want to target. But, in reality, creatine should not be reserved for a ‘men-only club’. One example includes a study conducted on pre-menopausal women, suggesting an increased building of muscle mass with creatine supplementation.

Look into the ‘why’, and it’s clear that creatine is a naturally occurring molecule found in every human body, needed for producing energy at the cellular level. Supplementation of it amplifies this effect, and promotes muscle repair, in turn, improving endurance, and even supporting our neurological health.

It’s obvious in the research coming out now that these benefits are as relevant to women as they are to men, particularly for those aiming to increase strength, improve recovery, or to optimise their mental performance.

Although ubiquitous in the fitness arena, it has not been spared from the ongoing timing debate. Many are left curious about taking it before or after exercise to fuel performance and support recovery.

The evidence is conflicting. A study comparing pre- and post-exercise creatine supplementation found that taking it after exercise resulted in slightly greater gains in lean muscle and strength. But the results of other research articles are to the contrary.

Therefore, one intriguing method is to split the dose. It's the ‘best of both worlds’ approach: take half before your session to prep your muscles and the other half post-workout to aid recovery. This method ensures your muscles are primed when they need it most, both for exertion and repair.

On non-training days, the timing of creatine intake takes a back seat. The primary goal is to maintain elevated levels of creatine in your muscles. This is especially important for you if you’ve recently begun supplementation. Starting with a loading phase: this is a short period of higher doses, around 20 grams daily for five days, which can saturate your muscles pretty fast. After this point, a maintenance dose of 3–5 grams per day suffices.

While on rest days, the time of day may not matter so much, taking creatine with a meal could still be advantageous to keep a habit of. The fact is, meals rich in carbohydrates and protein can improve the absorption of creatine into muscle cells, maximising retention.

As with many other supplements and wellbeing practices, there is not a singular answer but instead combining multiple factors.

1. Loading and maintenance - Start with a loading phase if you’re new to creatine, then move on to a daily maintenance dose.
   
   
2. Combine with meals - On rest days, take creatine with meals containing carbs and protein for better absorption.
   
   
3. Hydration is a must - Creatine draws water into your muscles, so staying well-hydrated is essential to avoid any avoidable issues and get the most out of its effects.

If you would like to learn about creatine usage for your personal preferences, reach out to our team for advice, they will be happy to help you in your decision making.

Creatine is a reliable tool for boosting your strength, while supporting recovery, and even boosting cognitive health. So, if you’re breaking records in the gym, maintaining muscle mass as you age, or even just looking for that extra edge in your daily energy levels, creatine is a supplement that can deliver.

The benefits are accessible to everyone, regardless of gender or fitness level, and the key to success with the supplement lies in an understanding grounded in its use. Think carefully about how to incorporate it into your routine, tailoring it to your goals, and staying consistent. 

Explore Creatine

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2. Xu, C., et al. (2024). "The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis." Frontiers in Nutrition, 11. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full

3. Candow, D. G., & Moriarty, T. (2024). "Effects of Creatine Monohydrate Supplementation on Muscle, Bone, and Brain in Aging Adults." Current Osteoporosis Reports, 22(4), 277–285. https://link.springer.com/article/10.1007/s11914-024-00895-x

4. Stock, M. S., et al. (2023). "“Heads Up” for Creatine Supplementation and its Potential Influence on Brain Function in Health and Disease." Sports Medicine, 53(5), 1045–1060. https://link.springer.com/article/10.1007/s40279-023-01870-9

5. Prokopidis, K., et al. (2023). "Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials." Nutrition Reviews, 81(4), 416–428. https://academic.oup.com/nutritionreviews/article/81/4/416/6671817

6. Rawson, E. S., & Venezia, A. C. (2011). "Use of creatine in the elderly and evidence for effects on cognitive function in young and old." Amino Acids, 40(5), 1349–1362. https://link.springer.com/article/10.1007/s00726-011-0855-9

7. Avgerinos, K. I., et al. (2018). "Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials." Experimental Gerontology, 108, 166–173. https://www.sciencedirect.com/science/article/pii/S0531556518302030

8. McMorris, T., et al. (2023). "Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review." Behavioural Brain Research, 437, 114149. https://www.sciencedirect.com/science/article/pii/S0166432823000730

9. Kley, R. A., et al. (2013). "Creatine for treating muscle disorders." Cochrane Database of Systematic Reviews, (6), CD004760. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004760.pub4/full