Creatine Monohydrate: Understanding the Benefits & Functionality
Creatine is one of the most researched supplements for improving physical and cognitive function, and its benefits are supported by numerous scientific studies. According to the National Institutes of Health, creatine is a naturally occurring amino acid derivative produced by vertebrates, primarily in muscle cells. Your body generates creatine through your kidneys, liver, and pancreas after you consume protein. While animal proteins, especially red meat and fish, naturally contain creatine, you would have to eat an unrealistic amount (2+ lbs of meat daily) to get the same amount as what’s found in a supplement form.
It’s a crucial nutrient that can offer powerful cognitive and muscle performance benefits, supporting both brain and body health. Supplement with 5g of creatine daily to boost your strength and mental clarity. Not all creatine is created equally though. I personally use and recommend the powdered creatine monohydrate from Lineage Provisions. Lineage’s creatine provides 5 grams of premium, micronized creatine monohydrate per serving, with added sea salt for superior muscle and cellular absorption. I also love Lineage Provisions because they 3rd party test all their products and ingredients to ensure 99.9% potency and undetectable levels of heavy metals, glyphosate, herbicides, pesticides, and all other contaminants. Use my code ‘KELLEY’ to receive 10% off your first order from Lineage Provisions!
In this post, we’ll explore the many benefits of creatine monohydrate, as well as how much physical activity you should aim for each week in order maximize the benefits. I’ll also share my favorite ways to take it in the powdered form. Keep scrolling to read more!
Benefits of Creatine Monohydrate:
1. Improved Athletic Performance
Increased Power and Strength: Creatine boosts the body’s ability to produce energy rapidly, particularly during short bursts of intense exercise (e.g., sprinting, weightlifting). This results in better performance in activities that require quick, explosive movements.
Enhanced Muscle Endurance: By helping to regenerate ATP (adenosine triphosphate), which is the primary energy currency of cells, creatine allows for more extended performance in activities like high-intensity interval training (HIIT) and resistance training.
2. Muscle Mass Gain
Increased Muscle Protein Synthesis: Creatine has been shown to promote muscle growth by increasing protein synthesis and satellite cell activity, which aids in muscle repair and growth after exercise.
Cell Volumization: Creatine draws water into muscle cells, which increases their volume. This can create an environment that stimulates muscle growth. Over time, this may contribute to greater muscle growth. Building enough healthy muscle mass is crucial for protecting yourself from things like high blood pressure, high blood sugar, cardiovascular disease, depression and anxiety.
3. Improved Recovery
Reduced Muscle Damage and Inflammation: Creatine has anti-inflammatory properties that help reduce muscle cell damage and inflammation following intense exercise. This can lead to faster recovery and less muscle soreness.
Reduced Muscle Fatigue: Creatine helps to prevent early onset of fatigue by maintaining optimal ATP levels during strenuous activity.
4. Enhanced Brain Function
Cognitive Benefits: Studies suggest that creatine supplementation may improve cognitive functions, particularly in tasks requiring short-term memory, quick thinking, and mental fatigue resistance.
Neuroprotective Effects: Creatine may provide neuroprotective benefits by improving mitochondrial function in brain cells. Some research suggests that it could be beneficial in the management of neurodegenerative diseases like Alzheimer's or Parkinson’s, though more research is needed.
5. Potential Mood and Mental Health Benefits
Reduced Symptoms of Depression: Some studies have suggested that creatine supplementation may have a mild antidepressant effect, especially in individuals with major depressive disorder. Creatine might increase the availability of phosphocreatine in the brain, helping to improve overall brain function.
Improved Mental Fatigue Resistance: For both men and women, creatine may help to combat mental fatigue, especially during prolonged cognitive tasks or stressful conditions.
6. ADDITIONAL Health Benefits
Potential Support for Bone Health: Preliminary research indicates that creatine may help improve bone density by stimulating the same pathways responsible for muscle growth, which in turn could have positive effects on bone strength.
May Help with Type 2 Diabetes: Creatine has been shown to improve insulin sensitivity in some studies, which could be beneficial for people with Type 2 diabetes. Both genders may experience improved blood sugar regulation with creatine use, although more research is needed.
7. Safety and Side Effects
Safe for Long-Term Use: Creatine is considered safe for long-term use when taken in recommended doses. The typical dose is 3-5 grams per day. I personally stick to the 3-5 grams daily. Side effects such as water retention or digestive discomfort, are rare and usually mild. I have never experienced any of these while taking the Lineage Provisions one.
Creatine is generally considered safe for healthy individuals. However, certain groups of people should avoid taking creatine, including: People with kidney disease: Creatine can put additional strain on the kidneys. People with liver disease: Creatine is metabolized in the liver, and people with liver disease may have difficulty processing it. People taking certain medications:Creatine can interact with some medications, such as diuretics and non-steroidal anti-inflammatory drugs (NSAIDs). Pregnant or breastfeeding women: There is limited data on the safety of creatine during pregnancy and breastfeeding. Children under 18: Creatine is generally considered safe for children, but it is recommended to consult a healthcare professional before giving it to children. People with a history of gastrointestinal issues: Creatine can cause stomach upset in some people.
It is always recommended to consult with a healthcare professional before taking creatine, especially if you have any underlying health conditions.
When and How to Take Creatine:
The best time of day to take creatine monohydrate depends on your specific goals and how your body responds to it, but there are a few common strategies supported by research:
1. Post-Workout (*Most Recommended)
Why it's effective: The most commonly recommended time is after your workout, ideally within 30 minutes. This is because your muscles are more receptive to nutrients like creatine after exercise when they are in a state of recovery.
Increased Absorption: After a workout, your muscle cells are depleted of energy and more likely to absorb nutrients, including creatine. Pairing it with a post-workout meal or shake (containing carbs and protein) can further improve creatine uptake due to the insulin spike that helps shuttle creatine into muscle cells.
2. Pre-Workout
Why it's effective: Taking creatine about 30-60 minutes before your workout is also an option. The idea is that it can help increase creatine stores in your muscles before your training session, potentially enhancing performance during your workout.
Improved Energy: Some athletes prefer taking it pre-workout to improve their performance during short bursts of high-intensity activity, although the effects of creatine on performance may not be felt immediately after taking it, as it works best when stored in the muscles over time.
3. Any Time of Day (for Consistency)
Why it works: The most important factor is consistency. If you're not training that day, taking creatine at a specific time isn't crucial. The key is to maintain elevated creatine levels in your muscles, which requires daily supplementation.
Simple Routine: Some people take creatine at the same time every day—whether that’s in the morning, before bed, or with a meal—just to make it a habit. Regular daily consumption helps ensure that your muscles stay saturated with creatine over time.
4. With a Meal (*Especially for Beginners)
Why it's effective: If you’re new to creatine, taking it with a meal (especially one high in healthy carbs and protein) might help improve absorption due to the insulin spike that helps with creatine uptake. This can be particularly beneficial in terms of avoiding any potential digestive discomfort.
Smooth Integration: Some individuals find taking creatine with food makes it easier to digest and stick with it consistently.
5. Timing During Loading Phase (*if used)
Loading Phase: If you're using the loading phase (20 grams per day for 5-7 days), it’s often split into 4 doses (5 grams each). These doses can be spread throughout the day (e.g., morning, pre-workout, post-workout, and before bed) to maintain consistent levels in your muscles.
Maintenance Phase: After the loading phase, you can switch to a maintenance dose of 3-5 grams per day, which can be taken at any time, but post-workout or with a meal is still a good strategy.
Post-workout is the most widely recommended time because of the increased muscle receptivity.
Pre-workout can also work if you're looking to optimize your workout performance.
Any time of day is fine as long as you take it consistently, especially when not in the middle of a loading phase.
With meals can enhance absorption, especially for beginners or people with sensitive stomachs.
Ultimately, consistency is key. Choose a time that fits into your routine, and ensure you take it daily to maximize the benefits! Creatine monohydrate should be taken every day to maximize its effectiveness. The key to creatine supplementation is consistency, as its benefits come from the accumulation of creatine in your muscles over time. Here's why daily use is important:
1. Maintains Creatine Stores
Your muscles store creatine, and to maintain optimal levels, you need to take it regularly. If you miss days, your creatine stores will drop over time, reducing the potential benefits.
Daily supplementation ensures your muscles are continuously saturated with creatine, which enhances performance, muscle growth, and recovery.
2. Maximizes Long-Term Benefits
Creatine loading phase (if you choose to do one) is meant to quickly saturate your muscles, but after that, you'll need a maintenance dose (typically 3-5 grams per day) to keep creatine levels elevated.
3. Even on Rest Days
Creatine doesn’t have to be taken only on workout days. Even on rest days, taking it helps keep your muscles saturated with creatine. This continuous intake leads to steady performance improvements over time.
You don't need to time it around workouts on rest days—just keep taking it every day at a time that’s convenient for you.
4. No Need to Cycle Creatine
Unlike some other supplements, creatine doesn’t require cycling (periods of use followed by breaks). It's safe for long-term, consistent use, as long as you stick to the recommended daily dose of 3-5 grams.
Taking creatine continuously will lead to the best results in terms of strength, endurance, muscle growth, and recovery.
For ingestion methods, I usually just mix mine in withbone broth, meat stock, still water, or smoothies! It’s tasteless so it can be mixed in with almost anything.
How Much Exercise to Combine with Creatine Supplementation:
To get the most out of creatine monohydrate, it's important to combine it with regular strength training or high-intensity exercise. Creatine helps improve muscle energy, which is especially beneficial during short bursts of intense activity like weightlifting, sprinting, or other forms of resistance training.
Strength training or high-intensity exercise: Aim to work out about 3-5 times a week for best results. This allows you to properly load and utilize the creatine in your muscles, enhancing performance during those workouts.
Q+A on Lineage Provisions Creatine:
Q1: What is creatine monohydrate, and why should I take it? Creatine monohydrate is a naturally occurring compound that helps boost energy production during high-intensity workouts. It’s great for improving muscle strength, endurance, and recovery, as well as supporting cognitive function.
Q2: How much creatine should I take daily? The recommended dose is 3-5 grams per day. If you’re doing a loading phase, you can take 20 grams daily for 5-7 days, followed by 3-5 grams per day for maintenance.
Q3: Can I get creatine from food? Yes, but only in small amounts. You would need to consume over 2 lbs of red meat or fish daily to get the equivalent of 3-5 grams of creatine, which is why supplementation is recommended.
Q4: Is creatine safe? Yes, creatine is one of the most researched and safe supplements available. Our product is tested for contaminants to ensure the highest quality.
Q5: Why did you include sea salt? Sea salt helps enhance creatine absorption, improving hydration and nutrient uptake, making each serving more effective.
Q6: Can I mix creatine with hot liquids? While it’s best to mix with cold or room-temperature liquids, you can mix creatine with hot drinks, though it’s more stable in cooler liquids.
Q7: How long does it take to see results? Many users notice improvements in strength and performance within 1-2 weeks of consistent use, with full benefits often seen after 3-4 weeks.
Thanks for reading! I hope you give creatine monohydrate a try! If you choose to try the creatine from Lineage Provisions, be sure to use my discount code (KELLEY) for 10% off your first order!
Love,
Kelley
Disclaimer: The recipes and health information shared on this website are for informational purposes only and are not intended to diagnose, treat, or cure any condition. Results may vary. Please consult with a healthcare professional before making any dietary changes. These are personal experiences and should not replace professional medical advice.