What are the benefits of creatine?
Creatine has been said to have numerous health benefits, namely enhancing muscle mass and strength, as well as recovery.
O’Keeffe told us that ‘there are many benefits of creatine, they include: increases in muscle mass and muscle strength, cognitive/brain function, maintenance of muscle mass when injured, crATP increases to improve repeated sprint effort performance and maximise efforts, as well as improved recovery periods, endurance capacity, body composition benefits (increases in lean body mass) and high-intensity performance.
‘Creatine supplementation combined with resistance training in elderly populations has demonstrated some favourable effects on muscle mass, strength, physical performance, and bone mineral density in older adults.’
Are there any drawbacks to creatine?
O’Keeffe recommends sticking to the recommended 3 to 5g of Creatine Monohydrate, but some may notice ‘temporary’ water retention and bloating at first.
She warned: ‘If loading with creatine which is 15-20g of creatine split between 2-3 doses in a day for 5-7 days, there can be an initial gain in weight on the scale due to water retention, but this is temporary and doesn’t last for the duration of supplementing.’
However, she stressed this side effect doesn’t last forever, and ‘doesn’t occur in everybody’.
What is the recommended dosage?
Whether you are taking creatine for the first time it is vital to get the dosage correct.
To reiterate what we’ve already said, O’Keeffe has confirmed ‘The recommended dosage is 3-5g per day everyday.’
How often should you take creatine supplements?
Many recommend habit stacking when introducing a new supplement, or hobby, into your daily routine. The same goes for supplements, including creatine, which should be consumed daily.
While O’Keeffe recommends taking creatine supplements daily, the time of day also has an impact.
O’Keeffe advised: ‘Daily, there are also no significant differences between pre or post-training session supplementation. The first step to supplementing is being consistent with creatine once per day. Easy ways to ensure you are consistent are to add it to fluids as powder form is unflavoured. If consuming via tablet/capsule form, then ensure a time point in the day, which ensures you remember to take. For most it this may be in the morning time.’
How long should you take creatine?
For those who want to start taking creatine, or have been and are wondering how long it is safe to consume, fear not, as O’Keeffe has revealed you can consume creatine for ‘long durations.’
She explained: ‘The research suggests there is no need to cycle on and off creatine and it can be consumed daily for long durations.’
When will you notice the impact of creatine?
It is advised to take 3 to 5g of creatine per day, and though there is no cut-off point as to when consumers should stop taking creatine, or restrictions on the time of day, O’Keeffe has revealed after approximately one month people should notice a difference.
She said: ’28 days of supplementing 5g per day is the time frame to supplement to ensure the body is saturated, and phosphocreatine stores are elevated in the body.’
Who should not take creatine?
Before taking any medication, and supplements, it is paramount you check with your GP and seek medical advice to ensure it is safe to take.
O’Keeffe has stressed those with liver or kidney ailments may be advised against taking creatine.
She said: ‘Potentially people with any liver or kidney issue (however the study is limited in this).’
O’Keeffe has shared her recommendations for the best creatine supplements below, as well as other top-rated and bestselling versions of the supplement we have found from trusted health retailers to help you find the best creatine supplements to suit your needs and budget.