Should you use creatine before or after training?

Should you use creatine before or after training?

Finding the right balance between diet and exercise is key to any fitness goal. However, some people argue that diet is even more important than exercise. Proper nutrition comes not only from the foods you eat, but also from supplements if you choose or your doctor recommends.

Lately, creatine is a buzzing supplement that has taken over #fitnesstok, the health and wellness corner on TikTok. While creatine itself is not a new supplement or unknown to many in the fitness space, it has recently gained popularity on social media with more than a billion views under the hashtag #creatine on TikTok alone. Users on the platform post transformative videos highlighting how creatine supplements have contributed to their muscle-building successes. But are these gains really thanks to creatine? And is it safe for everyone to take?

Below, experts answer these questions and more, including “What does creatine do?” and “Should you take creatine before or after exercise?”

By replenishing energy in muscles, creatine can help you run a little further, lift a little heavier, or push a little harder, resulting in greater performance and results.

What is creatine?

According to Stevie Lyn Smith, RDN, CSSD, CDN, a registered sports nutritionist, creatine is an amino acid that occurs naturally in the muscles and brain. It provides energy for muscle contraction and “does this faster than any other compound, including glucose and glycogen,” adds Smith. (FYI, glucose is generally considered the body's first choice for readily available energy. Glycogen is the unused glucose that is stored for later use.) This makes creatine the ideal energy source for high-intensity and strength-based workouts, she explains. (See also: 10 Best Vitamins and Nutrients That Boost Muscle Growth)

According to the Cleveland Clinic, about 95 percent of creatine is stored in your body's skeletal muscles, while the rest is in the brain and other tissues. Aside from being made by your body—in fact, your liver, kidneys, and pancreas produce about 1 gram of creatine per day, according to the Mayo Clinic—"it's also [found and] consumed via fish and [red] meat," says Smith. Those who eat a standard omnivore diet [meat and plants] typically consume about 1 to 2 grams of creatine per day, as it is found in milk, meat, chicken and seafood, according to the Cleveland Clinic. And since vegans and vegetarians don't eat meat, they naturally have fewer amino acids and can therefore benefit from taking a creatine supplement.

What are the benefits of creatine supplements?

Improves fitness performance

If you've seen professional athletes or fitness enthusiasts of all levels interested in creatine, it's probably because it can improve exercise performance. “Creatine helps improve strength by increasing exercise capacity,” explains Smith. By replenishing energy in the muscles, it allows a person to run a little further, lift a little heavier, or push a little harder, resulting in greater performance and results.

Increases muscle mass and strength

Creatine may also help improve muscle mass because it increases the production of proteins that repair damaged muscle fibers, according to a scientific review published in the Journal of the International Society of Sports Nutrition. When you exercise, you actually break down your muscle fibers. Your body then repairs and rebuilds them, making you stronger than before - that is, of course, as long as it has sufficient amino acids and proteins.

Accelerates muscle regeneration

What else does creatine do? The supplement - which typically comes in powder form - can improve muscle recovery after exercise by speeding up muscle repair and reducing the risk of injury. According to the Cleveland Clinic, some studies show that people who take creatine supplements experience fewer cases of cramps, dehydration, muscle tension and strains than those who do not take creatine supplements. (Related: What to Do After a Workout Within the Next 30 Minutes)

What are the side effects of creatine?

While the US Food and Drug Administration does not regulate dietary supplements, creatine has been considered safe to take by healthy adults, according to the Cleveland Clinic. However, "the most common side effect of creatine supplementation is [temporary] water retention, which leads to weight gain," explains Smith. “This weight gain is due to increased water content in your muscles, not fat.” Some people may also feel nauseous or have stomach problems such as diarrhea or bloating, but research suggests that creatine side effects are usually due to incorrect dosage.

There is also some concern that creatine may cause kidney disease, but studies have found that when taken in safe doses, which can be up to 25 grams per day, it does not cause kidney damage in healthy individuals. However, people taking medications that affect the kidneys and those with kidney disease, high blood pressure or liver disease should not take creatine, according to the Mayo Clinic.

Ultimately, according to the National Academy of Sports Medicine, “the safety of short- and long-term use of creatine in healthy users at the correct dosage is well established.”

When and how to take creatine

How you take creatine depends on your fitness goals. "Creatine is a supplement that you can [use] for a specific result or taken daily," says Smith. ""Loading" creatine essentially involves taking more than the recommended dose for several days to achieve fitness goals, or perhaps in athletes who are injured and trying to maintain their muscles," explains Ly. While creatine loading has been deemed safe and effective by the National Academy of Sports Medicine, it is not necessary and you should consult a nutritionist or doctor first.

“For those who want to see the performance benefits but not as quickly as possible (aka loading) or are using it for the long-term health benefits, 3 to 5 grams per day [for any body weight] is recommended,” says Smith.

When taking a powdered creatine supplement, it's all about consistency and time of day. “There are recommendations that it be taken before exercise, but it is more important that it be taken consistently to see the desired results from the supplement, so I recommend choosing a time of day that you can stick to consistently,” says Smith.

Whether you choose to take creatine before or after exercise (or at any other time altogether), avoid adding the powder to caffeinated drinks, which may reduce its effectiveness, according to the Mayo Clinic. Instead, consider mixing creatine into another type of drink, such as: B. in a protein shake, juice or smoothie.

And since supplements aren't regulated by the FDA, you'll also want to make sure you're buying a product that's been third-party tested, says Smith. Third-party testing occurs when an organization that was not involved in the development or sale of the product ensures that it meets certain standards for safety, quality, or performance as defined by NSF International. Products that have been tested by third parties have a certification stamp on the label. When it comes to creatine, look for supplements that have Informed Choice or NSF Certified for Sport stamps, Smith recommends.

Is creatine necessary to improve performance?

“Even as one of the safest, most effective and cheapest supplements, I don’t think it’s necessary to achieve fitness goals,” says Smith. Can it help? Yes. Does it work? It can, at least according to scientific evidence. However, it is not necessary for everyone to include the supplement in their diet. "If you're active and get enough overall energy [aka calories] from balanced meals and snacks, you can achieve your fitness goals without a creatine supplement," she adds.

Remember that you naturally produce 1 gram of creatine per day and, if you eat fish and meat, you get about 2 grams from food, which is the 3 gram daily recommendation. “With my nutrition clients, I start with food first and then can add supplements to take their performance to the next level,” notes Smith.

If you are considering adding a creatine supplement to your routine, always consult your doctor or work with a registered dietitian for individualized advice. (See also: How to Find the Best Nutritionist for Your Needs)