This post about creatine monohydrate is sponsored by NOW®. I’ve been a customer and fan of the brand for many years, and I’m happy to be a partner again this year.
I used to think of creatine as something that only gym-rat male bodybuilders took. And honestly, I bet a lot of people still think that.
But then, maybe a couple of years ago, I started noticing that regular everyday healthy folks were talking about taking creatine on podcasts and social media. From there, I started to hear that some of my peers at the gym were taking creatine. Most recently, I began to notice that creatine was totally becoming mainstream. And then, this year, I started taking creatine myself.
Today, we’re going to talk about creatine in super basic terms. What it is. What it does. And why you may (or may not) want to consider taking it.
Let’s do it …
What is creatine?
Creatine is something that is already in your system. In fact, creatine is a naturally occurring substance in the body found mostly in the skeletal muscles. Creatine is used by the body to create energy.*
If you want more specific/scientific details on the process, here you go: Creatine or phosphocreatine, is used in the body to support the conversion of adenosine triphosphate (ATP) to be used as fuel for muscle contractions.*
Some foods (red meat, chicken and fish, mostly) also contain creatine, and you can get some creatine from your diet. Typically, plant-based eaters will get less creatine from their diet alone than meat eaters.
What is creatine monohydrate?
Creatine monohydrate is the form you usually hear of when we’re talking about creatine supplements. This is the most studied type of creatine supplement. It comes in powder or capsule form.
What does creatine monohydrate do?
Creatine monohydrate can help to maintain existing muscle tissue, support the growth and development of lean mass, and promote optimal performance during short bouts of intense exercise.*
According to the International Society of Sports Nutrition, creatine supplementation increases intramuscular creatine concentrations, which helps people improve their performance in high intensity exercise, leading to greater training adaptations.¹
In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery and thermoregulation.¹
And even more importantly for people as they age, more and more evidence shows that creatine supplementation may help mitigate sarcopenia (muscle loss) that is associated with aging paired with resistance training.²
In basic terms, (because that’s what I’m all about), when you take creatine monohydrate, you may find that you can push a little bit harder in your tough workouts, and you may find that you see slightly better gains in your muscles from those tough workouts as well (and it may help you keep some muscle as you get older, when paired with lifting weights).* And who doesn’t want all of that?
There are also a lot of claims that taking creatine may help your mental game, but there’s not a ton of research to back that up yet.*
Is taking creatine monohydrate safe?
I used to think that creatine was a steroid. Well, it’s not.² It’s a naturally occurring substance in the body, and it’s been studied quite a bit. You don’t need a prescription to get creatine. Creatine is not a drug. And it’s also not a banned substance. Creatine monohydrate is merely an over-the-counter supplement.
Creatine monohydrate is generally considered very safe for most populations, and it’s been widely studied (it’s one of the most studied supplements out there).²
While some people say that they retain water when taking creatine at first, studies show that short-term water retention can happen, but it doesn’t appear to be a long-term issue.*²
How do you take creatine?
It’s easiest to take creatine monohydrate in a powder form. You can mix the powder in a juice, smoothie or hot beverage. You can consume creatine at any time of day, but I believe the best time to take it is about an hour before your workout.
While some people prefer to load up on creatine when they first begin taking it during a “loading phase” before entering a “maintenance phase,” the recommended dosage for most people is about 3-5 grams a day consistently, moving forward.²
I mix one serving of NOW® Sports Creatine Monohydrate Micronized Powder into my protein shake most days of the week (the micronized version means the powder dissolves more easily). I consume this right after my workout. I’ve thought about switching it up and consuming my creatine before my workout, and I think I may give that a try next week.
I find that I don’t notice the creatine is in my shake, and I’ve had no side effects or issues from taking it for the last few months.
Will taking creatine make you look bulky?
Probably not.
If you want to grow big muscles, you have to eat a lot of protein and calories and lift heavy weights. If you do all that, and you take creatine, you’ll likely improve your muscle mass in small ways.* But because creatine monohydrate is not a steroid, it won’t transform your body overnight, and it likely won’t significantly change your appearance.*
How does taking creatine benefit women?
While most studies are done on men, there is some research on women and creatine. The potential benefits of taking creatine include the following.
Creatine …
- May increase the amount of lean muscle mass gained by females during strength training compared to those who don’t supplement*³
- May increase strength performance in females in weightlifting*³
- May increase muscle strength in females*³
- May improve VO2max in females*³
- May improve anaerobic fitness capacity in females*³
- May enhance recovery time and function between workouts in females*³
- May delay neuromuscular fatigue*³
- May mitigate age-related sarcopenia when paired with resistance training*³
Now that’s a great list!
And here are a couple other benefits that need further studying, but are becoming more commonly discussed:
- May promote a balanced mood*³
- May enhance brain cognition*³
My personal results from taking creatine monohydrate this year
While every single person is different, here’s my take …
I will say that I’ve been taking the NOW® Sports Creatine Monohydrate Micronized Powder most days of the week for several months, and I’ve noticed some gains in power when doing big weightlifting movements.* I work out regularly, I stay hydrated and I eat enough protein already, and I feel like adding creatine into my routine has helped me improve my lean muscle mass slightly.* It’s not night and day, but it’s been gradual. I wouldn’t expect someone to see big improvements from taking creatine if they aren’t already exercising and lifting weights, but because I’ve paired my supplement with working out, it does seem to be effective.*
I’ve read that it’s best to cycle off supplements every once in a while, so I do plan to take a break from creatine in the coming months. Then, I’ll get back on it again.
Should you take creatine monohydrate?
Maybe?
You’ll have to consider whether you’re looking for any of the potential benefits shown above. And you’ll have to consider whether you want to add a supplement to your routine. If you’re really into your workout routine, looking to improve your performance and muscle mass and are open to trying something new, perhaps creatine supplementation is right for you.*
Of course, before you start taking any supplement, you should discuss it with your doctor first.
This post is merely informational and educational, and it’s not at all considered personal advice for you as an individual. You’ll have to look at your routine, your needs, your goals and then talk to your trusted health-care provider before trying anything new. Be well, friend!
Get 20 percent off at NOWFoods.com with my NOW discount code
Thanks for reading this post all about creatine, brought to you by my partner, NOW.
I’ve been a fan of NOW products for years, and I’ve even toured their real-life facilities and met the people in charge. (That was so cool, and you can read about that trip I took last summer here.)
You can find NOW products in major natural health food stores and grocers, and you can find some of their products on Amazon. In addition, you can access the full line-up online on the NOW site. My pantry is stocked with NOW products (including creatine monohydrate, of course).
If you want to try the same creatine monohydrate that I use, you can find it here and get 20 percent off with my code, ASHLEY.
You can always use my discount code, ASHLEY, at NOWFoods.com for 20 percent off.
That’s it for today. Thank you for stopping by!
References:
(1) Study in the Journal of International Society of Sports Nutrition, 2017. (Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.)
(2) Study in the Journal of International Society of Sports Nutrition, 2021. (Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 2021. https://doi.org/10.1186/s12970-021-00412-w)
(3) Study in Nutrients, 2021. (Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.)
Disclaimer: Thanks again to NOW for sponsoring this post. While I was compensated, all of these opinions are totally my own. Thanks, NOW! #NOWWellness
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Questions of the day for you
Have you ever taken creatine?
Have you ever tried any NOW products? If so, which ones?
