Creatine is one of the most researched sports supplements on the market, trusted by athletes and fitness enthusiasts to help improve muscle strength, power, and workout performance. Whether you’re new to training or an experienced lifter, creatine can be a valuable addition to your supplement stack. In this article, we’ll cover what creatine is, how it works, and common questions about its usage, including dosage, timing, hair loss concerns, and more.
What Does Creatine Do?
Creatine is a naturally occurring compound found in small quantities in foods like red meat and seafood. It’s also produced by the liver, kidneys, and pancreas. When taken as a supplement (most commonly as creatine monohydrate), creatine increases the amount of phosphocreatine stored in muscle cells.
Phosphocreatine helps regenerate ATP (adenosine triphosphate), the molecule your muscles use as a quick energy source during high-intensity activities. Having more phosphocreatine available means your muscles can produce energy more efficiently—especially during short, explosive movements such as weightlifting, sprinting, or jumping.
Studies, such as the International Society of Sports Nutrition’s Position Stand on Creatine, consistently show that creatine supplementation can:
- Increase muscle strength and power output
- Enhance muscle mass gains
- Improve recovery between sets of high-intensity exercise
- Support overall workout performance
How Much Creatine Per Day?
A typical approach is to perform a “loading phase” followed by a maintenance phase. During the loading phase, many users take around 20 grams of creatine per day (divided into 4 doses) for 5–7 days, which rapidly saturates the muscles’ creatine stores.
After loading, the standard maintenance dose is 3–5 grams of creatine per day. Alternatively, you can skip the loading phase and simply take 3–5 grams daily from the start; it just takes a bit longer to reach full muscle saturation.
Does Creatine Cause Hair Loss?
One of the most common myths about creatine is that it triggers hair loss. The rumour largely stems from a small study on rugby players that noted an increase in DHT (dihydrotestosterone), a hormone associated with male pattern baldness. However, this finding has not been consistently replicated, and no direct link between creatine use and hair loss has been firmly established by larger trials.
If you have a genetic predisposition to hair loss, consult a healthcare professional for personalised guidance. Overall, the current scientific consensus is that creatine does not cause hair loss in most people.
How to Take Creatine
Creatine Monohydrate is best taken with water or any non-acidic beverage. Some evidence suggests that taking creatine alongside carbohydrates (such as fruit juice) might enhance absorption slightly by stimulating insulin release, though this is not mandatory.
Timing: You can split your daily dose into multiple smaller servings or take it all at once. If you are following a loading protocol, split the total daily amount (around 20 g) into 4 equal doses. For maintenance, a single dose of 3–5 g is generally sufficient.
Does Creatine Make You Gain Weight?
Creatine can lead to a small increase in body weight, mainly due to increased water retention in muscle cells. This intramuscular water retention is typically a positive sign, as it reflects higher creatine stores.
Over the long term, if you pair creatine supplementation with resistance training and a proper diet, the “weight gain” you experience is more likely to be lean muscle mass, not fat. However, if water retention is a concern—especially for sports with strict weight categories—monitor your dosing strategy and cycle accordingly.
Creatine Before or After Workout?
Researchers and sports nutrition experts differ slightly in recommendations. Some suggest taking creatine post-workout, when insulin sensitivity is high, to maximise uptake into muscles. Others argue that pre-workout intake ensures creatine is readily available for the body during training.
Recent studies (like this one from the Journal of the International Society of Sports Nutrition) indicate that taking creatine either before or after your workout can be effective. Ultimately, consistency in daily intake is more important than exact timing. Choose a schedule that fits your routine best.
How Long Does Creatine Take to Work?
If you follow a loading phase (20 g/day for ~1 week), you might notice performance improvements in as little as 7–10 days. Without loading (just taking 3–5 g/day), it may take around 3–4 weeks for your muscles to fully saturate with creatine.
Keep in mind that individual responses vary. Some people feel a noticeable change quickly, while others need a few weeks of consistent use.
Should You Take Creatine on Rest Days?
Yes. Creatine is about maintaining elevated muscle stores rather than just acute performance boosts. Even on rest days, continue with your usual daily dose (3–5 g) to keep your levels stable.
By being consistent, you ensure you do not lose the saturation benefits you’ve achieved during your loading or maintenance periods.
Can You Take Creatine on a Plane?
Travelling with creatine is generally straightforward. Creatine is legal and not a controlled substance. However, consider these tips:
- Check security regulations: Some airlines have specific rules about powders. Keep creatine in its original packaging if possible.
- Opt for a sealed container: A leak-proof container or resealable bag ensures no spills in your luggage.
- Label your supplements: For smooth security checks, label the container clearly.
In most cases, you will have no trouble taking creatine on a plane, but do check your airline’s guidelines, especially if travelling internationally.
Where to Buy Creatine
When it comes to creatine, purity and reliability matter. Choosing a product from a reputable brand helps ensure you get genuine creatine monohydrate without unnecessary fillers or contaminants.
If you’re ready to add a high-quality creatine supplement to your routine, visit our Creatine Monohydrate product page.
Conclusion
Creatine is a cornerstone supplement for anyone looking to enhance their training programme, whether you aim to build muscle, boost power, or improve recovery. With well-documented benefits, a strong track record of safety, and simple usage guidelines, it remains one of the most popular and reliable choices in sports nutrition.
If you’re considering creatine, ensure that your diet, training, and rest are also optimised for the best possible outcomes. Consistency—both in supplementation and workout routine—will help you unlock creatine’s full potential. As always, consult a healthcare professional if you have any specific concerns or medical conditions.
