How Long Does It Take For Creatine To Work?

Creatine is without question the best supplement out there for increased performance, muscle and strength.

But taking creatine one time then going to the gym and expecting instant results isn’t going to happen.

So how long does it take to see results with creatine?

Read on an find out…

What is Creatine?

Creatine is a nitrogenous organic acid that helps to supply energy to cells, particularly muscle cells.

It occurs naturally in vertebrates and helps to recycle ATP, otherwise known as adenosine triphosphate.

ATP is the main source of energy in cells and creatine works to replenish it.

When you work out, your creatine levels deplete and it can take up to two days for your creatine stores to be replenished.

That’s why taking creatine regularly is so important – it helps to keep your creatine levels topped up so that you can perform at your best.

 

How Does Creatine Work?

When you take creatine supplements, the creatine is absorbed into your muscles where it is then converted into creatine phosphate.

This creatine phosphate helps to regenerate ATP, which as we already know, is the main source of energy in cells.

The more creatine phosphate you have in your muscles, the more ATP you can regenerate and the longer you can exercise for.

It’s creatine’s ability to regenerate ATP that makes it so effective at increasing performance, strength and muscle mass.

How Long Does Creatine Take to Work?

How long creatine takes to work can vary from person to person and if you load the creatine or not. Once creatine is absorbed into your muscles, it starts to work its magic by regenerating ATP.

You could start to feel the effects of creatine within the first week of taking it.

Some people report feeling more energetic and stronger within just a few days, while others take a little longer to notice the effects.

If you don’t start to feel the effects of creatine within the first week, don’t worry – give it a little more time.

You should start to see some results within 2-4 weeks.

After a month the results should be noticeable if you have been training regularly.

After 3 months the results will be very noticeable. This study shows that creatine supplementation can increase strength by 8% but that number seems low. Studies have also shown that “The increase in bench press 1RM ranged from 3 to 45%, and the improvement in weightlifting performance in the bench press ranged from 16 to 43%.”.

The studies also found that “there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone”

Bottom line…

You might see some results in the first week but it could take 1 month to see results with best results after 3 months.

 

Does Creatine Work for Everyone?

Unfortunately creatine does not work for 20-30% of the population. The reason this happens for some people is these people already get enough creatine through their diet and the additional creatine supplementation does not affect them.

If creatine doesn’t work for you, don’t sweat it. Just move on and find another supplement that works better for you. There are plenty of other options out there.

The Benefits of Taking Creatine

There are a whole host of benefits that come with taking creatine.

Not only will it help you to increase your performance, strength and muscle mass, but it can also help to improve your cognitive function, relieve joint pain and even fight depression.

Creatine is also incredibly safe to take and has been extensively studied.

There are no known side effects of taking creatine, making it the perfect supplement for anyone looking to improve their health and fitness.

 

What Type of Creatine Should You Take?

There are many different types of creatine out there but nothing has been proven to be better than creatine monohydrate.

Creatine monohydrate is the most popular and most effective form of creatine.

It is also the cheapest and most readily available form of creatine.

If you want to take it up a notch look for Creapule. This is creatine monohydrate that is ultra-pure, micronized, and patent-protected. It is the purest form of creatine monohydrate available. However, it is more expensive than creatine monohydrate.

How Much Creatine Should You Take?

The recommended dose of creatine is 5 grams per day.

You can take it all at once or split it up into smaller doses throughout the day.

If you are just starting out, you might want to start with a lower dose of 3 grams per day to see how your body reacts.

Once you know how your body reacts to creatine, you can increase the dose to 5 grams per day.

If you are looking for maximum results, you can take up to 10 grams per day but this is not necessary.

The important thing is to just make sure you are taking enough creatine to see results.

 

When Should You Take Creatine?

There is no wrong time to take creatine.

Some people prefer to take it before their workout, while others prefer to take it after their workout.

It doesn’t matter when you take creatine, as long as you are taking it consistently.

The most important thing is to just make sure you are taking it every day.

I take it post workout myself but you can take it before you workout or in the morning, research shows it doesn’t really make much difference whn you take it, so long as you take it.

Do You Need A Loading Phase?

A loading phase is when you take 20 grams of creatine per day for the first 5-7 days then use a maintenance dose of 5 grams per day after.

Do you need to need to do a loading phase?

No, I have never done a loading phase and i have still had great results with creatine supplements. The frugal conspiracy theorist in me always figured the loading phase was just the supplement companies way to get you to take more creatine so you will need to buy more sooner.

The loading phase may help you build up creatine stores in your muscles faster but it’s not necessary and I have had great results without ever doing it. It still seems like a waste of creatine to me, to be honest.

Yes, with all that being said the loading phase has been shown to get you creatine stores built up faster then just taking 5 grams of creatine per day would. So, if you can’t for results then go ahead with the loading phase.

 

Related: Creatine HMB by Transparent Labs Review

Related: The Types of Creatine Explained

 

What Sort Of Results Can You Expect After 1-Week of Creatine Use?

If you are performing a loading phase you may see noticeable results after the first week. This study done with high intensity cyclists showed that they there was a 3.7% increase in cycling power after just 4 days of a creatine loading phase.

If you aren’t doing the loading phase I would say you should start seeing results in 3-4 weeks but it can vary from person to person so it could be sooner or later, or you could be one of those people who does not benefit from creatine at all.

 

What Results Can You Expect After 3 Months of Creatine Supplementation?

After 3 months of creatine use you can expect to see an increase in muscle mass, an increase in strength, and an increase in power.

Creatine has been shown to increase muscle mass by 2-5 kg (4.4-11 lbs) over a period of 3-12 weeks.

The majority of the gains are seen in the first 3-4 weeks with creatine but you can continue to see gains up to 12 weeks.

Creatine has also been shown to increase strength by 5-15% over a period of 8-12 weeks.

And finally, creatine has been shown to increase power by 5-15% over a period of 8-12 weeks.

So, if you are looking for results after 3 months of creatine use, you can expect to see an increase in muscle mass, strength, and power.

If you haven’t seen any results after 3 months or creatine you likely aren’t going to see any results or you haven’t been training very much.

 

Any Side Effects with Creatine?

Creatine is very safe and has been shown to be effective in over 500 studies.

The most common side effect is weight gain but this is also the most desired side effect for people looking to build muscle.

Other side effects may include: bloating, cramping, and diarrhea.

These side effects are usually only seen when people first start taking creatine or if they are taking too much creatine.

If you start taking creatine and experience any of these side effects, just reduce the dose and they should go away.

Personally I have never experienced any side effects while taking creatine supplements.

What if I Stop Taking Creatine, Will I Lose My Gains?

Unfortunately if you stop taking creatine you will slowly lose your gains.

Creatine works by increasing the amount of creatine phosphate in your muscles.

This creatine phosphate can then be used to help produce ATP, which is the energy source for your muscles.

So, when you stop taking creatine you are no longer increasing the creatine phosphate in your muscles and over time this will lead to a decrease in muscle and strength.

I have experienced this before, my ego told me I would be fine without the creatine. Unfortunately my gains slowly went away when I stopped taking it , leaving me with just the gains I would have had if I had never taken the creatine.

 

Conclusion

Creatine is a very effective supplement that can help you build muscle mass, increase strength, and increase power.

It is very safe and has been shown to be effective in over 500 studies.

The most common side effect is weight gain but this is also the most desired side effect for people looking to build muscle.

If you are looking for results, a creatine supplement is something you should definitely consider.