How quickly do you notice the effects of creatine?

Curious about when you'll notice the first results from creatine? Most people feel increased strength and energy during their workouts after just 3-7 days. With a quick start, this can even happen after just 2-3 days!

What is creatine?

Creatine is a natural substance your body produces. You also get it from meat and fish. It provides your muscles with quick energy during short, intense exercises, such as weightlifting or sprinting.

Your body stores creatine in your muscles as creatine phosphate. When you perform strenuous exercise, your body uses this supply to quickly generate energy. The more creatine you store, the longer you can perform at a high level.

For many athletes, creatine is a great way to build strength. It's been thoroughly researched and truly works. Unlike many other supplements, creatine has proven results in hundreds of studies.

The speed of creatine

How quickly you feel creatine working depends on how you take it. You have two options:

Method 1: Fast start (also called "loading"). With this method, you take a lot of creatine the first week to quickly fill your muscles. You take 20 grams per day, divided into four 5-gram doses. With this method, you often feel an increase in strength after just 2-3 days. The downside is that you may retain some water and sometimes experience stomach pain.

Method 2: Slow Start. You can also start right away with the usual dose of 3-5 grams per day. This is gentler on your stomach and helps you retain less water. However, the results will take a little longer to show up. You'll usually feel the first effects after 3-7 days, and the full effect will be felt after 2-3 weeks.

The fast start provides faster results (2-3 days vs. 3-7 days), but can cause more water retention and stomach upset. The slow start is gentler on your body but takes a little longer to notice the full effect.

The effects of creatine

The biggest difference is that you'll have more power during your workouts. You can lift heavier weights, do more repetitions, and feel stronger. This is because creatine provides faster energy release to your muscles.

Many people also find they experience less muscle soreness after heavy workouts and recover faster between exercises. This means you can train more often without overloading your body.

In the first few weeks, you'll often gain 1-3 kilos (2-6 pounds). This is mostly water retained by your muscles, not fat! Don't worry—it's actually a sign that the creatine is working well.

Factors that affect speed

There are several reasons why creatine works faster in some people. If you already have a lot of creatine in your muscles, you'll notice it less quickly. That's why people who eat little meat or are vegetarians often see results faster.

Your sport also plays a role. You'll notice creatine release most quickly in strength and explosive sports like weightlifting. The effect is less pronounced with running or cycling. People with more muscle can also store more creatine and often experience greater effects.

Your age can also play a role. Older people often have less creatine in their muscles and may therefore benefit more from supplements.

Quality of creatine

At Faunus Nutrition, we use Creapure® – the purest form of creatine monohydrate from Germany. Made by AlzChem Trostberg GmbH, Creapure® is known as the highest quality creatine in the world. It's free of impurities found in cheaper alternatives.

Creatine monohydrate is the most researched and proven effective form. It's the gold standard among creatine supplements.

Optimal use of creatine

To get the most out of creatine, take it after your workout with carbohydrates. This could be a banana or a protein shake . This way, your body absorbs it better. At Faunus Nutrition, we recommend mixing creatine with water or adding it to your plant-based protein shake.

Remember to take it every day, even on rest days. Your muscles need to stay constantly replenished. Also, drink more water than usual—about 2-3 extra glasses per day. Creatine monohydrate draws water to your muscles, so your body needs more fluid.

Calculate here how much protein you need every day

Common mistakes and safety

Many people make the same mistakes when using creatine. First, don't take it every day. Creatine works by building up, so you need to take it every day, even on rest days.

Another mistake is drinking too little water. This can cause headaches and fatigue. Some people also take creatine on an empty stomach, which can cause stomach upset. Always take it with food or a drink.

Creatine monohydrate is one of the safest supplements available. Years of research have shown it's safe for healthy people. The myth that it's bad for your kidneys is a myth.

Frequently Asked Questions

Should I take creatine before or after my workout?

It's best to take it after your workout, along with food or a carbohydrate shake. This ensures better absorption into your muscles. You can also take it before your workout, but it doesn't matter much because creatine builds up slowly in your muscles over time. Timing is less important than taking it daily.

Can I combine creatine with caffeine?

It's best not to take creatine and caffeine at the same time, as caffeine can reduce creatine absorption. Take your caffeine 45 minutes before your workout and your creatine after for best results. Taking it at different times isn't a problem.

Can I take creatine with other supplements?

Yes, that's perfectly fine! Creatine works well with plant-based proteins, pre-workouts, and other supplements without any issues. Just avoid caffeine directly with creatine, as this can reduce its absorption. It's best to take them at different times for best results.

How much extra water should I drink?

Try to drink an additional 2-3 glasses of water per day on top of your normal intake. Creatine draws water to your muscles, so your body needs more fluids to function properly. Listen to your body and drink when thirsty for optimal hydration.

How long should I use creatine to see results?

For best results, use creatine for at least 8-12 weeks. After 2-3 weeks, your creatine stores are fully replenished and you'll notice the maximum effect. Creatine is safe for long-term use, so you can continue taking it for as long as you like.