Learn how creatine monohydrate can help with muscle gain, the different forms of creatine, and how to properly supplement with creatine. Discover how much creatine can be obtained from the diet and how long it takes to start working. Gain insight into the benefits and potential side effects of a creatine loading phase, and the most cost-efficient way to use creatine for muscle growth.
SUMMARY OF HOW LONG DOES IT TAKE FOR CREATINE TO WORK
A creatine loading phase will load creatine stores faster, which is unnecessary.
The creatine effect depends on various factors, such as diet. Those will lower creatine stores will see faster increases in muscle creatine.
A creatine maintenance phase of 5 grams per day is the most effective and cheapest way of taking creatine.
When a person new to lifting starts a bulking program, one of the first questions they ask is, “What are the best supplements for bulking?” Creatine monohydrate ranks as one of the best workout supplements for beginners. Ensuring you are eating enough calories is your number one priority for muscle growth. Some mass gainers conveniently contain creatine and other ingredients such as whey protein, casein protein, and essential amino acids to increase muscle mass.
Creatine is a naturally occurring amino acid found primarily in muscle and is the most abundant in foods such as beef, steak, and fish. (Kreider et al., 2022) Although there are many forms of creatine (e.g., creatine salts, creatine complexed with other nutrients, creatine dipeptides, etc.) on the market, studies show that creatine monohydrate is the only form that has consistently been found to improve strength, as well as build muscle. (Antonio et al., 2021)
Creatine works by increasing muscle cells’ stores of creatine phosphate, which produces ATP (adenosine triphosphate), the primary energy source for muscle contractions. Increasing muscle ATP production can increase performance during resistance training and other high-intensity activities.
The timing of creatine (i.e., pre or post-workout) does not matter for muscle gain. There is often confusion regarding how to take creatine and how long it takes to start working.