1. Is it okay to take creatine every day?
Yes, it’s totally safe to take creatine every day, says Moriarty. “There is no evidence that long term use of creatine has any negative side effects, in fact, long-term supplementation has been noted to improve overall training quality, resulting in a five to 15 percent improvement in strength and performance,” she explains.
2. When is the best time to take creatine?
There isn’t a universally recommended best time to take creatine, and more research is needed to determine if timing can improve effectiveness, says Hamlin. That said, some studies suggest taking creatine post-workout can potentially enhance its absorption and maximize its benefits, he explains. “We do know that taking it is still more effective than not, so if you want more strength, explosiveness, and muscle mass, take creatine but don’t focus so much on the timing.”
3. How long does it take to see results from creatine supplements?
If you’re looking for quick results, research suggests a loading dose of 20 to 25 grams of creatine (typically four or five servings throughout the day) for five to seven days can show results within a week, says Hamlin.
A lower daily dose of three to five grams of creatine per day may take three to four weeks to increase muscle stores of creatine, explains Moriarty. Just remember that consistency in supplementation and training is key, adds Hamlin.
4. What happens if you stop taking creatine?
After stopping creatine supplementation, your creatine levels will typically remain elevated for 30 days after your last dose, says Moriarty. The benefits gained from creatine use may also gradually diminish once you stop, adds Hamlin. “This doesn’t lead to any negative health effects,” he says. However, when you have less creatine in the system and stored up in your cells, it could potentially reduce performance, he explains.
5. Should beginners take creatine?
Creatine is safe for beginner athletes and exercisers, especially if you’re focused on strength training and/or HIIT workouts, says Moriarty. Just be mindful that you’re eating a well-balanced diet and taking the high-quality supplements and the appropriate dose, she adds.
That said, Hamlin typically suggests starting with a training program first without supplementation. This way you can test your training plan and note your progress before adding an extra variable like creatine into the mix, he explains.
6. Does creatine make you gain weight?
Most supplements are calorie and carbohydrate free, but creatine supplementation typically results in two to four pounds of weight gain. That is related to an increase in water retention and muscle mass, says Moriarty. This is *not* the same as gaining body fat.
