Taking creatine before and after physical activity can have positive effects on physical performance, but is this frequency necessary? Would it be better to take it before or after working out? Is a loading phase necessary when taking creatine for the first time? This article seeks to address the various questions that arise regarding the use of creatine.

What is Creatine?

Muscle cells naturally contain creatine, and people can obtain it by consuming certain foods, such as meat and fish. It aids in the production of energy during high-intensity physical activity and other tasks that demand short bursts of energy. Moreover, athletes and bodybuilders commonly use it as a dietary supplement to enhance athletic performance and increase muscle mass.

The body requires a lot of energy quickly during high-intensity exercise, and a molecule called ATP is the primary energy source. The body stores ATP in limited quantities, and intense exercise can deplete it quickly.

By elevating the levels of phosphocreatine in muscles, Creatine assists in the rapid production of ATP. This, in turn, supplies extra energy to muscles during high-intensity workouts, resulting in improved performance. A prolonged ability to sustain high-intensity activity can delay the onset of fatigue by improving the body’s capacity to perform such tasks.

Creatine monohydrate supplementation can increase the phosphocreatine/creatine ratio in skeletal muscle tissue, thereby increasing the capacity for rapid adenosine triphosphate (ATP) resynthesis during repeated high-intensity exercise tasks

Wu, H., Chen, L., Hsu, C., Chen, C., Chen, Y., Yu, Y., & Shiu, J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6). https://doi.org/10.3390/nu14061255

In addition, creatine may also help with muscle recovery and growth by increasing protein synthesis and reducing muscle breakdown. This can lead to increased muscle mass and strength over time, particularly when combined with regular resistance training.

Different Types of Creatine

While creatine monohydrate is a popular and widely used form of creatine, other types are also on the market. These include creatine ethyl ester, creatine hydrochloride, creatine nitrate, and micronized creatine.

Monohydrate

Monohydrate is the most common and widely used creatine. It is highly soluble and easily absorbed by the body because of its combination of creatine and water. This type of creatine promotes lean muscle and increases the user’s strength and power output.

Creatine monohydrate is the most affordable type making it a popular choice for regular gym goers, bodybuilders, and athletes.

Ethyl Ester (CEE)

This form of creatine has an attached ethyl group to the creatine molecule, which enhances its solubility and absorption in the body. Marketers promote it to be more effective at increasing muscle size and improving endurance compared to creatine monohydrate, a commonly used form of creatine. However, due to its enhanced properties, CEE is generally more expensive than creatine monohydrate.

Researchers and scientists have noted that CEE is an unstable form of creatine due to the presence of an attached ethyl group, which makes the creatine molecule susceptible to hydrolysis – a chemical reaction that takes place when a compound comes into contact with water. This instability causes the bond between the creatine and the ethyl group to break down, ultimately resulting in a decrease in the effectiveness of CEE. This may lead to unpleasant odors, bad taste, and shorter shelf life with CEE.

“Furthermore, esterified creatine is unstable in low pH conditions, and has been shown to be rapidly degraded to creatinine in stomach acid.”

Spillane, M., Schoch, R., Cooke, M. et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr 6, 6 (2009)

Due to enhanced solubility and absorption, CEE is a good choice for those who experience bloating or digestive discomfort when taking other types of creatine.

Hydrochloride (HCI)

Creatine Hydrochloride forms by bonding creatine with hydrochloric acid. This enhances its solubility and absorption, allowing it to be quickly and effectively absorbed by the body.

One advantage of creatine HCI is its smaller serving size when compared to creatine monohydrate. This means less water retention and water weight gain.

Creatine HCI is tolerable to individuals who experience digestive discomfort when taking other forms. This is due to the smaller molecule size. It is also beneficial for individuals that want to avoid excess water weight.

Nitrate

To create creatine nitrate, one can synthesize this type of creatine by combining creatine monohydrate with nitric acid in water. This enhances absorption and utilization. The nitrate component in creatine nitrate may have potential cardiovascular benefits, including improved blood flow, reduced blood pressure, and better delivery of oxygen to the muscles.

Micronized Creatine

Micronized creatine is a result of creatine monohydrate going through a specialized micronization process. This process involves the reduction of creatine particles into smaller sizes, resulting in a more finely powdered and more easily dissolvable substance. The purpose of this process is to improve the absorption and utilization of creatine in the body, as the finer particles may enhance solubility and uptake.

Types of Creatine Summary

It’s important to note that each type of creatine ester comes with its own set of unique properties and benefits. Depending on your specific goals and needs, some types of creatine esters may be more suitable for you than others. You should become familiar with the different types of creatine to determine which one aligns best with your fitness goals.

Before trying any type of creatine supplement, it’s a good idea to talk to a healthcare professional, especially if you have any health problems or take medications.

Physical Effects of Creatine Before and After

It takes about 4-6 weeks of taking the daily dosage of creatine to fully saturate your muscles. You will notice that your muscles appear bigger or fuller after saturating them with creatine. This doesn’t mean that you built new muscle from taking creatine alone!

The increase in lean mass following creatine supplementation has at least partly been attributed to water retention in muscle tissue. Greater osmotic pressure following the increase in creatine content has been suggested to result in muscle cell swelling, which is considered a key stimulus for cell growth.

Wu, H., Chen, L., Hsu, C., Chen, C., Chen, Y., Yu, Y., & Shiu, J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6). https://doi.org/10.3390/nu14061255

Possible Side Effects

Although experts generally consider creatine supplementation safe and well-tolerated, some individuals may experience side effects. The most commonly reported side effects of creatine supplementation include gastrointestinal discomforts such as diarrhea, cramping, and nausea. Additionally, some people may experience weight gain, water retention, or changes in kidney function. However, individuals can usually reduce the occurrence of these mild side effects by adjusting their supplementation method or dosage.

People with pre-existing kidney disease or other medical conditions that affect kidney function should avoid using creatine supplements. Furthermore, creatine supplements may interact with certain medications. Therefore, it is essential to consult with a healthcare provider before starting supplementation if you are taking any prescription drugs.

Key Takeaways

• The body naturally produces creatine, and you can also obtain it by consuming certain foods such as meat and fish
• Research has indicated that taking creatine supplements can enhance athletic performance, particularly in short, high-intensity activities like weightlifting and sprinting
• Creatine supplementation is generally safe and well-tolerated, with few reported side effects
• A common approach to creatine supplementation involves following a loading phase with a maintenance phase, although researchers have not fully established the optimal dosing strategy