Creatine Monohydrate seems to be the internet’s favourite supplement at the moment, with recommendations all over ‘GymTok’ and Instagram. But if you’ve been convinced to start using it, you might find yourself impatient to see the results everyone is claiming to experience. As a popular supplement for strength and performance (and some emerging evidence for cognitive benefits!), there is a delay between first taking it and noticing a difference. We’re here to clear it all up, explaining the timeline, what could affect its efficacy, and what to expect from creatine. So, how long does it take for creatine to work?
The answer, in short.
Let’s cut to the chase: when can you expect to see results from creatine? Well, depending on how you take it, most people start noticing effects within 1-4 weeks of starting the supplement. However, this does depend on a number of individual factors. If you want to increase creatine’s efficacy and optimise your approach to see the best results, keep reading for more details.
What is creatine and what does it do?
We have an in-depth, complete guide to creatine but in short: Creatine Monohydrate is a molecule found naturally in our body, and it plays a crucial role in producing energy during high-intensity exercise or heavy lifting. We can consume additional creatine through foods such as red meat and fish, but supplementation is often a more convenient method of getting an effective dose to improve exercise performance. From improved strength and power, to faster muscle growth and increased endurance, there’s no question why it’s the top supplement for improving performance in the gym. But the results you see may vary depending on exactly how you choose to take it.
Taking creatine: ‘loading’ vs. ‘no loading’
When you first start taking creatine, you may have done some research and heard about the ‘loading phase’. While this is not necessary for creatine supplementation to be effective, a loading phase can help saturate your muscles with creatine more quickly if speed is what you’re after.
So, what’s the difference?
Creatine ‘loading’ phase
Typically, the ‘loading’ phase consists of taking 20g per day split across 4 doses. You’ll do this for 5-7 days, rapidly increasing your muscle’s stores of creatine, and then lower the dose to just 3-5g per day to maintain the muscle stores. If you start off like this, the performance improving effects of creatine can be felt much sooner – in just 5-7 days. If you don’t want to introduce this much of a new thing into your body so fast, though, you can also opt for a ‘no loading’ phase.
‘No loading’ phase
If you want to ease your body into creatine usage, or you are after the more wellness-focused benefits of creatine, you can take 3-5g a day from the start. However, you should expect to feel the effects a lot slower, as it can take around 3-4 weeks for your muscle stores to be maximised. However, once this time has passed, the results will be the same as if you’d chosen to do the ‘loading’ phase. Whatever works for you.
When do you start feeling the effects?
It’s no one-timeline-fits-all situation, but the general timeline for creatine usage is as follows:
- 1 week: noticeable improvements if loading
- 2-4 weeks: steady improvements without loading
- 4+ weeks: noticeable strength and power gains with consistent training
So, what exactly are the effects you’ll feel from taking creatine? Early on, you might notice water retention in your muscles, causing them to appear bigger. This is also why you need to ensure you drink plenty of water while taking it, as more water is being drawn into your muscles than usual. Later down the line, you’ll see enhanced performance and recovery thanks to your training and the increased ATP regeneration creatine facilitates in your muscle cells.
It is also worth noting that we are starting to see more cognitive benefits with creatine supplementation, including improved cognitive function and focus in sleep-deprived individuals. However, research in this area is still emerging, and the timeline for these effects remains unclear.
What could impact the speed?
Not everyone will experience the effects of creatine at the same pace, as there are various individual factors that will impact your timeline. These include:
- Body size and muscle mass: if you have larger muscle mass to begin with, it will take a little longer to reach creatine saturation
- Diet: if you’re vegetarian or vegan, you’ll likely have lower baseline stores of creatine, so you’ll need to load up a little more than the meat-eaters
- Training: with more intense training and good consistency week-to-week, you’ll see effects from creatine much faster
- Creatine quality and form: creatine monohydrate is the most well-studied form, demonstrating the best performance compared to other forms
- Hydration and sleep: drinking plenty of water and staying well-rested will help your body use the creatine to its best ability, speeding up your results
Tips for faster and better results
Want to optimise your creatine usage? There are a few tips and tricks you can implement to see your results that bit faster:
- Follow a consistent intake routine, taking creatine at the same time daily
- Stay well-hydrated, drinking plenty of water before, during, and after workouts
- Pair taking creatine with resistance training for the best outcome
- Combine creatine with carbs or a post-workout shake to aid absorption
- Use high-quality creatine monohydrate if possible
Remember, using creatine won’t result in instant muscle growth without consistent effort from you, nor will it give you the energy spike of a pre-workout stimulant. You also won’t necessarily feel it working day-to-day, so don’t worry if you feel like nothing’s changing at first. If you’re adding it into your strength-training regimen, just keep pushing with your workouts and be patient: the results will come!
Now that we’ve sold you on the idea of creatine, you’re probably asking ‘how do i take creatine?’. Luckily, we’ve got you covered there too, with a a complete guide of how you can incorporate creatine monohydrate into your daily routine.
References
What is creatine? | Healthline
How long does it take for creatine to kick in | Performance Lab