How to take creatine to maximize its benefits

Creatine is one of the most studied and effective supplements for improving athletic performance and increasing muscle mass, but to maximize its benefits, it's crucial that you know how to take creatine correctly, as its effectiveness depends on how it is consumed.

In this article, we will explore the different forms of creatine available on the market, how to do a loading phase to quickly saturate the muscles, the best time to take it, and how to mix it properly.

Whether you're new to supplements or an experienced athlete, learning how to optimize creatine use can make a big difference in your physical and performance results. Keep reading to discover how to make the most of this powerful supplement!

Different Forms of Creatine

There are several forms of creatine on the market, each with different characteristics and potential benefits. The main forms of creatine are:

1. Creatine Monohydrate: This is the most common and well-studied form. It has been shown to be highly effective at improving athletic performance and increasing muscle mass in numerous scientific studies. This creatine dissolves easily in water, although some people may experience digestive discomfort when taking high doses. It’s the most affordable form and remains the preferred choice for most users.
2. Micronized Creatine: This is a version of creatine monohydrate that has been processed to reduce particle size. This allows it to dissolve better in liquids and be easier to digest, which may benefit people who experience discomfort with traditional creatine monohydrate.
3. Creatine HCl (Creatine Hydrochloride): This is creatine bonded to a hydrochloric acid group, which improves its solubility and absorption. Generally, smaller doses of creatine HCl are required compared to other forms, which may reduce the risk of stomach issues or water retention, common complaints with creatine monohydrate.
4. Kre-Alkalyn Creatine: This form of creatine has a higher pH, making it more stable in the stomach. Theoretically, this allows for better absorption and prevents its degradation into creatinine, a byproduct the body eliminates. However, there isn’t enough scientific evidence to support the idea that this creatine is significantly superior to monohydrate.
5. Creatine Citrate: This is a variant that combines creatine with citric acid. This improves its water solubility, which may facilitate its absorption. Additionally, it may offer certain added benefits related to cellular energy production, but higher doses of creatine citrate are required to achieve the same benefits as creatine monohydrate.
6. Creatine Malate: A less common form that combines creatine with malic acid. Malic acid is known for its role in the cellular energy cycle, so this combination is believed to offer additional benefits in terms of energy and performance, though there are not enough studies to strongly support this idea.
7. Creatine Nitrate: This combines creatine with a nitrate group. This form may offer additional benefits in terms of vasodilation, meaning better blood flow during exercise. Like other less common forms, research is limited, and while it may be promising, there’s no conclusive evidence of its effectiveness.
8. Creatine Ethyl Ester: Creatine ethyl ester has been chemically modified through a process called esterification to improve absorption. However, although it is marketed as more efficient than creatine monohydrate, studies have not shown a clear advantage compared to the more traditional form.
9. Buffered Creatine: Buffered or alkalized creatine has been treated with substances that help balance its pH. This aims to improve absorption and reduce potential gastrointestinal side effects. Kre-Alkalyn is an example of this type of creatine, but again, the evidence of its superiority over creatine monohydrate is limited.

In general, although there are various options, creatine monohydrate remains the most recommended and studied form, especially due to its excellent efficacy-to-cost ratio. Other variants may be useful in specific cases or for people with particular needs, but most users will get the best results with monohydrate.

Creatine Loading Methods

The creatine loading method is a common strategy used to quickly saturate muscles with creatine, maximizing its benefits faster than with regular supplementation.

Creatine is stored in the muscles as phosphocreatine, and the loading phase helps rapidly increase these levels. Below, we explain the loading methods and the purpose of the loading phase.

Loading phase: The loading phase consists of consuming relatively high doses of creatine over a short period, typically 5 to 7 days. The goal is to saturate the muscles with creatine more quickly than you would with a lower maintenance dose.

Typical loading protocol: During the loading phase, it is usually recommended to consume between 20 and 25 grams of creatine per day, divided into 4 or 5 servings throughout the day (each serving would be approximately 5 grams). This high amount allows muscles to reach maximum creatine levels in less than a week.

After the loading phase, the dose is reduced to a maintenance amount of about 3 to 5 grams per day to maintain creatine levels in the muscles.

Purpose of the loading phase: The loading phase is designed to quickly saturate the muscles with creatine. With a higher amount of available creatine, muscles can regenerate ATP (adenosine triphosphate) more quickly during explosive efforts, improving performance in high-intensity activities like weightlifting, sprinting, or interval training.

Another purpose is that by having creatine-saturated muscles, you can more quickly experience benefits in terms of strength, power, and muscular work capacity.

Alternative methods without a loading phase: Some users prefer to avoid the loading phase and simply take a constant lower dose from the start, around 3 to 5 grams per day. This method also increases creatine levels in the muscles but takes longer to reach full saturation. With this approach, muscle saturation occurs gradually over about 3 to 4 weeks.

Advantages of avoiding the loading phase:

• Lower risk of stomach discomfort or side effects like bloating, which some people may experience with high doses of creatine.
• Saves product, as less is consumed from the start, making the supplement last longer.

Is the loading phase necessary?

Although the loading phase allows for quicker results, it is not strictly necessary. If you prefer to avoid taking large amounts of creatine at once, you can opt for the constant dose method. The key is muscle saturation; the loading phase simply speeds up this process, but the benefits will be achieved either way if creatine is taken regularly.

In summary, the loading phase is an effective strategy to quickly increase creatine levels in the muscles, which can provide faster results in terms of performance and strength. However, a more gradual approach with constant doses is equally effective in the long term, although it may take a bit longer for the results to manifest.

Best Time to Take Creatine

The best time to take creatine has been debated, but there is no absolute consensus on a single "best" time that works for everyone. However, there are different approaches to consider, depending on your goals and personal preferences:

1. Before training (Pre-workout): Taking creatine before training is popular because it’s believed to help improve immediate performance. Having creatine in your system before starting exercise can give muscles quick access to energy (ATP) during high-intensity exercises, such as weightlifting or sprints.

Advantages:

• Provides additional energy for short, high-intensity exercises.
• Can improve strength and power during training.

However, it’s important to note that creatine is not an immediate-action stimulant like caffeine, so its effects are not felt immediately but rather gradually as muscles become saturated with creatine over time.

2. After training (Post-workout): Taking creatine after training is another option that many find effective. The reason for this is that muscles are more receptive to nutrients and supplements after a workout, as they are in a state of heightened absorption. Taking creatine at this time, especially with carbohydrates or proteins, could enhance its absorption into muscle cells.

Advantages:

• Takes advantage of the increased nutrient absorption that occurs after exercise.
• Can help with muscle recovery and quicker replenishment of phosphocreatine.

Some studies suggest that combining creatine with a meal rich in carbohydrates or proteins after exercise can improve its absorption, which may aid in muscle protein synthesis and recovery.

3. Any time of day: Since creatine’s effect is related to long-term muscle saturation, taking it at any time of the day can be equally effective. As long as you maintain a consistent creatine intake, muscle levels will remain high, and the benefits will continue to show.

Advantages:

• You don't need to stick to a specific schedule, just ensure daily intake.
• It’s convenient for those with variable training schedules or who prefer more flexibility.

4. Divided doses throughout the day: In the case of the loading phase, where higher doses are taken (20-25 grams daily), it’s recommended to split creatine into several doses throughout the day (4-5 doses of 5 grams each). This helps avoid stomach discomfort or bloating that some people may experience when taking a large amount of creatine at once.

In summary, there’s no perfect and universal time to take creatine. If you need to choose a time, taking it after training could be slightly more beneficial, as muscles are more receptive and absorption may improve.

However, the most important thing is to take it consistently every day, as its effects depend more on muscle saturation than on the exact time you take it. The best approach is the one that fits your routine and allows you to be consistent with supplementation.

How to Mix Creatine

Creatine can be mixed with a variety of liquids, such as:

• Water: The most common and simplest option. Creatine monohydrate will dissolve in water, but it may not dissolve completely. Shaking or stirring well is essential.
• Juice: Taking creatine with fruit juices like grape or orange juice is a popular option, as the carbohydrates present in the juice may increase insulin release, which could improve creatine absorption in the muscles.
• Sports drinks: These drinks contain electrolytes and carbohydrates, which can also help with creatine absorption and improve hydration during exercise.
• Protein shakes: Mixing creatine with a protein shake is another popular option, especially post-workout. The proteins and carbohydrates in the shake can help improve creatine absorption.

Below are some instructions for mixing:

-Measure the appropriate dose of creatine: Use a measuring spoon or the scoop provided with the supplement. Most creatine supplements recommend between 3 and 5 grams per serving.

-Add creatine to the liquid: Place the creatine in a glass or a water bottle with the desired amount of liquid. To improve dissolution, you can use slightly warm liquid, as it dissolves better than in cold liquid.

-Shake or stir well: If you’re using a water bottle or shaker, shake vigorously for a few seconds to ensure the creatine mixes well. If you’re using a glass, stir with a spoon until the creatine dissolves as much as possible.

-Drink immediately: Creatine, especially monohydrate, can settle at the bottom if left sitting for too long. It’s best to drink it right after mixing.

Mixing creatine with coffee or tea?

Some people prefer to mix creatine with hot drinks like coffee or tea. This is possible and does not affect the stability of creatine, but keep in mind that coffee contains caffeine, which has stimulating and diuretic effects. In excess, caffeine could counteract some of the benefits of creatine by affecting hydration, so moderate your intake.

Recommendation on liquid temperature

Although creatine dissolves better in warm liquids, it’s not necessary to use hot water. If you prefer to take it cold, just shake or stir it longer to ensure better mixing.

Stay well hydrated

It’s important to drink enough water throughout the day when taking creatine, as creatine can draw water into muscle cells, which could dehydrate the rest of the body if you don’t consume enough fluids.

In conclusion, creatine is a highly effective supplement for improving physical performance and increasing muscle mass, but its optimal use depends on how it is taken.

Knowing the different forms of creatine available, performing a loading phase or maintaining a constant dose, and choosing the best time to take it are key factors for maximizing its benefits. Additionally, it’s important to know how to mix it properly and maintain adequate hydration.

By following these recommendations, you can ensure you get the most out of creatine and reach your training goals faster.