Hello, fitness friends! Léa Dupont here, and today I’m diving deep into a supplement that often sparks intense debate in gyms, locker rooms, and even yoga studios. I'm talking about creatine monohydrate. If you’ve ever wondered whether it’s worth the hype, if it’s truly effective for strength gains, or when is the best time to take it—this post is for you.
As someone who has experimented with all kinds of workouts—from HIIT to weightlifting to meditative yoga—I’ve always been curious (and cautious) about supplements. But creatine? It’s one I keep coming back to, especially during strength-focused phases of my training.
What is creatine monohydrate and how does it work?
Creatine monohydrate is a naturally occurring compound, stored mainly in our muscles. It's also found in small amounts in foods like red meat and seafood. In supplement form, it’s been extensively studied and is widely regarded as one of the most effective ergogenic (performance-enhancing) aids for increasing strength, muscle mass, and overall athletic performance.
Here’s the quick science behind it: when you train at high intensity—whether you're lifting weights or sprinting—your body relies heavily on a molecule called ATP (adenosine triphosphate) for energy. Unfortunately, ATP stores are limited and get depleted within seconds during explosive efforts. Creatine helps replenish ATP faster, allowing you to squeeze out those extra reps or maintain higher intensity for longer. That’s where the gains happen.
What strength benefits can you really expect?
Let’s get real. I’ve seen, both personally and in clients I've coached, measurable improvements in strength within a few weeks of consistent creatine supplementation. And the science backs it up:
- Increased muscle power: Studies consistently show that creatine can boost power output during heavy resistance training and high-intensity intervals.
- Faster muscle growth: Creatine increases water retention in muscle cells initially, leading to a more “pumped” look. Over time, however, it promotes genuine muscle fiber growth when combined with resistance training.
- Improved performance in short bursts: Think of activities like Olympic lifts, short sprints, or CrossFit WODs—creatine helps you perform better in these anaerobic scenarios.
It’s one of the few supplements I truly feel working, especially on days when I’m lifting heavy and trying to break through plateaus. After about 3-4 weeks of daily use combined with a solid training plan, I've noticed increases in my deadlift and squat numbers—often by 5–10%—and this isn’t unique to me.
When is the best time to take creatine?
This is where things get interesting. There’s a lot of debate over timing—should you take creatine before or after a workout? According to recent studies (and my own trial and error), post-workout seems to be the sweet spot.
Here’s why: muscles are more receptive to nutrient uptake after intense exercise. Pairing your creatine dose with a post-workout shake or meal that includes carbs and protein helps increase absorption. I usually mix 5 grams of creatine monohydrate into my favorite recovery smoothie (banana, almond milk, whey protein, flaxseeds). I've found that this combination helps me recover well and maintain better training consistency week to week.
Do you need a loading phase?
Ah, the classic creatine loading debate. Traditional advice suggests a loading phase of 20 grams per day (split into 4 doses) for 5–7 days to saturate your muscles quicker, followed by a maintenance dose of 3–5 grams daily. I've tried both approaches:
- With loading phase: Faster effects within a week, but I experienced some mild bloating and slight digestive discomfort.
- Without loading: Just 5 grams per day. Results came a little slower, but no digestive issues and more consistent over time.
Personally, I prefer skipping the loading phase—it’s gentler on the body and less of a hassle. Over the course of 3–4 weeks, muscle saturation levels even out regardless of whether you load or not.
What type of creatine should you use?
There are lots of fancy creatine supplements on the market—micronized, buffered, ethyl ester, and more—but creatine monohydrate remains the gold standard. It's effective, affordable, and backed by decades of research. I’ve had great results with trusted brands like:
- Optimum Nutrition Micronized Creatine – mixes well, minimal bloating.
- Bulk Creatine Monohydrate Powder (UK-based) – affordable and lab-tested.
- CreapureⓇ by MyProtein – known for ultra-pure creatine, made in Germany.
Whatever brand you choose, aim for a product that's third-party tested to ensure purity and dosage accuracy. Avoid creatine blends with unnecessary fillers or sugary additives.
Is creatine safe? What about side effects?
This is one of the most common concerns I hear—especially from women or beginners who worry it will make them bulky or cause kidney issues. Here's the truth:
- No, creatine won't "bulk you up" overnight. It simply helps you build muscle more efficiently. Think lean strength, not Hulk status.
- Kidney concerns are vastly overstated. Research on healthy individuals finds no adverse effects at the standard 3–5g daily dose, even over long periods.
- Possible side effects: Some users (myself included, on loading programs) report bloating or stomach upset. Keeping it to one daily dose with a meal helps reduce this.
One pro tip: stay hydrated. Creatine pulls water into your muscles, so increasing your overall water intake helps with both effectiveness and minimizing cramping or bloating.
Does creatine help with more than just strength?
Surprisingly, yes! While it’s often pigeonholed as a strength-building supplement, there’s emerging research on creatine’s benefits for brain function, particularly related to cognitive performance under stress, and even mood stabilization. While I originally started taking it to boost my lifts, I do feel that it helps with overall mental clarity on those high-intensity training days—or maybe that’s just the post-lift endorphins talking!
For runners, cyclists, or HIIT lovers out there: creatine can still be useful. While it may not enhance long-distance endurance directly, the enhanced recovery and short-burst power gains often translate into better overall training quality and fewer overuse injuries.
Here’s how I use creatine in my own routine:
| Time | Routine |
|---|---|
| Morning | Fast cardio or yoga – no creatine yet |
| Afternoon (post-strength training) | 5g creatine monohydrate with protein smoothie + post-workout meal |
| Rest days | 5g creatine with lunch to maintain saturation levels |
To wrap things up (even if I told you earlier I wouldn't), I’ll leave you with this: if you’re serious about getting stronger, more explosive, or simply getting the most out of your workouts, creatine monohydrate is worth considering. It’s one of the few supplements in the fitness world that lives up to the science—and to the hype. Try it for a few weeks, track your progress, and let me know how it works for you!
Until next time, keep lifting, keep moving, and stay curious. You can always find more insights and updates like this on Sport News.
- Léa Dupont
