Creatine: How to use it for more strength, power, and better recovery

Summary: Creatine is one of the most studied and effective supplements for increasing strength, power, and accelerating recovery. In this practical, evidence-based guide, you'll learn what it is, how it works, how to take it (dosage, timing), who benefits, debunked myths, and useful protocols for different goals.

Index

• What is creatine?
• Proven benefits
• How creatine works in the body
• Types of creatine: which one to choose?
• Dosage and protocols (loading vs maintenance)
• Timing: When to take it?
• Combinations and synergies (carbohydrates, proteins, caffeine)
• Safety, side effects and contraindications
• Common myths about creatine
• Creatine levels vary by population: women, older adults, vegans
• Practical guide: how to use creatine step by step
• Frequently Asked Questions
• Recommended products (includes Foodelis)
• Scientific references

What is creatine?

Creatine is a naturally occurring compound made up of three amino acids: glycine, arginine, and methionine. In the body, it is stored primarily in skeletal muscle as phosphocreatine (creatine phosphate), and its main function is to help regenerate adenosine triphosphate (ATP), the immediate energy source for intense, short-duration muscle contractions.

It is also present in foods of animal origin (red meat, fish) and can be synthesized by the body itself. Supplementation with creatine monohydrate increases intramuscular creatine and phosphocreatine stores, resulting in a greater capacity to produce rapid energy during intense exercise.

Proven benefits

Creatine is one of the supplements with the strongest scientific evidence. Among its most solid benefits are:

• Increased maximum strength and relative strength : improvement in repetitions and loads in compound movements.
• Power increase : sprints, jumps, and power tests improve with creatine.
• Greater lean muscle mass : due to increased possible work and intracellular water retention (temporary).
• Better recovery : reduced muscle damage and better return in successive sets.
• Cognitive and neurological benefits : In specific conditions (sleep deprivation, aging) cognitive improvement has been observed, but the evidence is emerging.

These conclusions are supported by multiple meta-analyses and systematic reviews that show positive effects on strength, power, and anaerobic performance [see references at the end].

How creatine works in the body

The main mechanism is related to the phosphagen system:

• During short, intense efforts (e.g., weightlifting, sprinting), ATP is consumed very quickly.
• Phosphocreatine donates a phosphate to ADP to regenerate ATP immediately, prolonging the ability to work in short bursts of high intensity.
• By increasing phosphocreatine reserves, muscle cells can sustain greater power for more repetitions or sprints.

In addition, creatine influences other cellular processes: it hydrates muscle cells (cellular hypertrophy), can modulate protein synthesis, and reduce markers of muscle damage and inflammation after intense exercise.

Types of creatine: which one to choose?

There are several forms of creatine on the market. Most clinical evidence and cost-benefit analysis favor creatine monohydrate. The most common forms are described below:

Creatine monohydrate

The most studied and recommended form. High efficacy, proven safety, and affordable cost. Its micronized version improves solubility.

Creatine HCl (hydrochloride)

It is advertised for greater solubility and less gastrointestinal discomfort in some people, but evidence of greater effectiveness is limited.

Creatine ethyl ester and other forms

Other variants (ethyl ester, malate, nitrate) have less scientific support than the monohydrate and are usually more expensive. There is no consistent evidence that they outperform the monohydrate in practical results.

Dosage and protocols: loading vs maintenance

Two main strategies for increasing intramuscular creatine stores:

Fast charging protocol

• Loading phase: 20 g/day total, divided into 4 doses of 5 g, for 5–7 days.
• Maintenance phase: 3–5 g/day for indefinite maintenance or for the desired period.
• Advantage: It raises muscle reserves faster (in 5–7 days).
• Disadvantage: greater initial intake and possibility of slight gastrointestinal discomfort or early intramuscular water retention.

No-load (slow) protocol

• Take 3–5 g/day from the start.
• It takes ~3–4 weeks to reach muscle saturation levels similar to those of the loading protocol.
• Less risk of GI discomfort and simpler adherence.

Both protocols are effective. The choice depends on the timeframe (e.g., if you need quick results before a competition) and personal preference.

Timing: When to take creatine?

The research does not show a critical time window so strict that the benefit disappears. However, there are practical recommendations based on accumulated evidence:

• Consistency matters more than exact timing: taking it daily produces the necessary muscle saturation.
• Post-workout: Several studies suggest slight benefits if creatine is consumed in the post-workout window, accompanied by carbohydrates/protein to optimize absorption. One clinical trial showed better muscle gain when taken post-workout rather than pre-workout.
• On rest days: taking it at the same time every day helps with adherence (e.g., in the morning with breakfast or with a meal).

In summary: if you're looking to optimize your results, take 3–5g after training with carbohydrates or protein; otherwise, take 3–5g consistently at any time of day.

Combinations and synergies

Some nutrients can promote creatine uptake and its action:

Carbohydrates and protein

Insulin promotes the uptake of creatine into muscle cells. Consuming creatine with a source of carbohydrates (e.g., 30–50 g) or carbohydrates combined with protein can slightly increase creatine retention in muscle. In practice, combining it with a post-workout shake or a meal rich in carbohydrates and protein is a simple and effective strategy.

Caffeine

The interaction between creatine and caffeine has been studied with mixed results. Some studies suggest that caffeine doesn't negate the effects of creatine, while others find only marginal interference with high-intensity performance. The practical recommendation: don't worry about consuming both, but test your tolerance, especially if you're taking high doses of caffeine pre-workout.

Beta-alanine, proteins and other ergogenic aids

Combining creatine with beta-alanine can be beneficial for repeated high-intensity, moderate-duration efforts. Creatine and protein work well together to maximize muscle gain when combined with strength training.

Safety, side effects and contraindications

Creatine, especially monohydrate, is safe for most healthy adults when used at recommended doses (3–5 g/day). Considerations:

• Gastrointestinal effects: Some people experience discomfort or diarrhea with large doses (e.g., 20 g/day during the loading phase). Splitting the dose or using a non-loading protocol usually avoids this.
• Water retention: an initial increase in intracellular water (not necessarily fat) is common. This can result in a slight weight gain.
• Kidneys: In people with normal kidney function, there is no strong evidence of kidney damage from supplementation at recommended doses. In people with pre-existing kidney disease, it is prudent to consult a doctor before using creatine.
• Interactions: Few relevant drug interactions. Consult a healthcare professional if you are taking medication or have significant medical conditions.

Long-term reviews show good tolerability even in studies that followed subjects for years, but medical supervision is recommended if there are prior medical concerns.

Common myths about creatine

• "Creatine is a steroid" : False. Creatine is a natural organic nutrient, not a hormone or a steroid.
• "Causes kidney damage" : Not in healthy individuals at standard doses, according to multiple studies. Those with kidney disease should avoid it or consult a doctor.
• "Causes baldness" : Evidence does not show that creatine causes hair loss. One small study observed increased dihydrotestosterone in rugby players, but the data are insufficient to conclude causation.
• "It's only for men/heavyweight lifters" : No. Women, power athletes, team athletes, and older adults benefit too.
• "You must cycle" : it is not necessary to cycle creatine; it can be used continuously as long as desired and there is no contraindication.

Creatine by population

Women

Women experience comparable benefits to men in terms of strength and performance. The fear of water retention or appearing "too bulky" is usually unfounded; creatine supports body composition and performance.

Older adults

Creatine, combined with resistance training, may help preserve muscle mass and strength in older adults, with implications for mobility and prevention of sarcopenia.

Vegans and vegetarians

People who do not eat meat tend to have lower baseline creatine levels and may experience greater responses to the supplement in terms of strength and relative cognitive function.

Young and teenage athletes

Creatine has been used in youth athletes under supervision, and the protocols and dosages are generally the same (3–5 g/day). Supervision by a health or sports nutrition professional is always advisable when using it in minors.

Practical guide: how to use creatine step by step

Recommended protocol, clear and simple:

1. Choose quality creatine monohydrate (micronized if you want better solubility).
2. Decide whether you will use a loading phase: if you want fast results, take 20 g/day (4 x 5 g) for 5–7 days. If you prefer simplicity, take 3–5 g/day from the start.
3. Take 3–5 g daily for maintenance. This is usually optimal after training; on rest days, take with a meal.
4. Maintain adequate hydration; creatine retains intracellular water, and drinking enough water is recommended.
5. Combine it with carbohydrates/protein for greater absorption if desired (e.g., post-workout shake with 20–40g of carbohydrates + 20–30g of protein).
6. Consult a health professional if you have kidney disease, are pregnant or breastfeeding, or take significant medication.

Example of a hypertrophy protocol (novice-intermediate)

• Day 1–7: 20 g/day (4x5 g) or skip the load.
• Day 8 onwards: 5 g/day after training.
• Duration: indefinite as long as there is strength training and performance goals.

Example for power (sprinters, jumpers)

• 3–5 g/day maintenance (or pre-loading if major competition is approaching).
• Preferred intake: 30–60 min post-training or immediately afterwards.

Frequently Asked Questions (FAQ)

Can I mix creatine in water or coffee?

Yes. Mixing it into water, juice, or a smoothie is safe. Creatine remains stable in coffee, although extremely high heat and prolonged exposure could theoretically affect its stability; in practice, this isn't a problem in a regular cup.

If I stop taking it, will I lose the muscle gain?

Creatine helps improve the quality of your training and build muscle mass. If you stop taking it, your intramuscular creatine levels will return to baseline within weeks, and performance may decrease slightly. The lean mass you gained through training won't be lost immediately, but you may notice a slight drop in performance or volume (intracellular water) within 2–4 weeks.

Does creatine make you fat?

It can cause an initial weight gain due to intracellular water retention (~0.5–2 kg in some people). This is not fat gain per se. With training and a calorie surplus, it is possible to gain muscle mass.

Can I use creatine with other supplements?

Yes. It's common to combine it with protein, beta-alanine, caffeine, or pre-workout supplements. Make sure the total amount of ingredients doesn't exceed safe doses.

Recommended products and where to buy

To ensure quality, look for pure creatine monohydrate, ideally micronized, with third-party certifications (e.g., third-party testing) and a clear label on the content and dosage per serving.

If you're looking for a local and reliable option, Foodelis offers creatine monohydrate in powder form. Check out the product information and specifications:

• Foodelis Creatine Monohydrate — pure creatine monohydrate, indicated for strength and performance.
• Foodelis Supplement Collection — to see combinations with proteins and other ergogenic aids.

Buying advice:

• Prefer micronized monohydrate for better dissolution and value for money.
• Check the ingredient list (ideally only creatine monohydrate).
• Look for reliable return policies and customer service.

Scientific references and recommended readings

Here are key studies and reviews that support the recommendations above. I've included links so you can consult them:

1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Available at: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9:33. Available at: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33
3. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-31. PubMed: https://pubmed.ncbi.nlm.nih.gov/14703163
4. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Available at: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
5. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226. PubMed: https://pubmed.ncbi.nlm.nih.gov/28400978
6. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. 2007;46:275-89. PubMed: https://pubmed.ncbi.nlm.nih.gov/17366369
7. Gualano B, Roschel H, Lancha AH Jr, Rawson ES, Duncan ND, Brightwell CR. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012;43(2):519-529. PubMed: https://pubmed.ncbi.nlm.nih.gov/22122523
8. Dechent P, Pouwels PJ, Wilken B, Hanefeld FA, Frahm J. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. Am J Physiol Regul Integr Comp Physiol. 1999;277(3):R698-704. PubMed: https://pubmed.ncbi.nlm.nih.gov/10473687
9. Smith AE, Fukuda DH, Kendall KL, et al. The effects of creatine loading on anaerobic power and strength in trained athletes. Int J Sport Nutr Exerc Metab. 2017;27(6):497-505. PubMed: https://pubmed.ncbi.nlm.nih.gov/28786028

Note: Research on creatine is ongoing. If you have a medical condition, consult a healthcare professional before starting.

Conclusion: Should you use creatine?

If your goal is to improve strength, power, body composition, or recovery after intense workouts, creatine monohydrate is one of the safest, most affordable, and most effective tools available. The practical dosage is 3–5 g/day, and you can opt for a loading protocol if you're looking for faster results. Maintain consistency and combine it with strength training and proper nutrition.

If you want a quality product recommendation, check out Foodelis creatine monohydrate or explore their supplement catalog .