Creatine is not a magic pill or potion. So, unlike any supplement or nutritious food, it takes time to show its effect on you.
So, how long does creatine take to work to show desirable results?
Creatine starts to show its effect on your body roughly within 15 to 25 days. A few factors are essential in making creatine work faster. The work of creatine depends on the dose and the person taking it.
Throughout my article, I will explain the key factors responsible for creatine’s affecting time. Let’s get started.
How Long Does Creatine Take To Work?
Creatine might take 7 to 28 days to show any actual effects. However, it might depend on a few factors –
- how much creatine are you taking
- what type of creatine are you taking
- you gender
- your body type and weight
- Your health condition.
If you are an athlete and packed with a built-up muscle group, creatine might start to work faster than any other person just about to get started. Studies show the recommended dose for you should be 0.3 g creatine per kg body weight daily for 5-7 days, then 0.03 g/kg body weight/day for 4-6 weeks.
Studies show that Creatine loading may be an effective strategy for improving ARC in men, but it might not be as good for women. However, both men and women can rapidly use creatine to enhance their performance.
You can increase your performance by loading creatine within the first week. If you take high doses of creatine for 5–7 days before moving on to lower maintenance doses, you can reap the benefits, including greater muscle strength.
Anything more than these, consistency works better. You might not find a better result if you’re not consistently taking creatine. You can take creatine with your daily day supplements, such as mixing creatine with protein shakes.
With consistent use and a solid training program, creatine can improve muscle strength, endurance, and overall performance.
Proper Method of Taking Creatine to Kick In Fast
Typically the recommended dose for creatine is around 3-5 grams per day. However, the doses can change depending on factors such as body weight, training intensity, and individual response.
Creatine and all available supplements must follow a proper method of taking to start working properly.
Most nutritionists will recommend 20–25 g of creatine daily for 5–7 days, which you can divide into four or five 5-g servings throughout the day. It rapidly increases your muscle stores10%–40%.
Many athletes prefer to take creatine before starting their training or workout. Many athletes state that creatine is the most effective during a workout.
You don’t have to worry about taking it before, during, or after your workout. You can take creatine at your preferred time, even at night, and still be as effective as possible. Make sure you’re consistently taking the recommended dose each day.
You can experiment with different timing strategies and determine what works best. Also, choose a creatine that you will feel comfortable with. Ensure you get the most out of your creatine to support your fitness goals.
Effect to Expect After Creatine Kick In
There will be some significant and noticeable effects in your body from the moment creatine starts to kick in. The most common change you’ll get is weight gain. However, the effects can be different according to users.
Weight gain is a common effect among almost everyone. That is due to creatine starts building up your muscle for better performance. Creatine pulls water from your body, fills up your muscles, and they start looking bigger.
Next, you’ll find your performance has improved from the previous week. You’ll be able to go one round more, one set more, or even run one more mile. Your body will provide the willpower you need. That’s when you can expect the creatine has started to work.
Due to that intense workout, your muscle will need proper recovery. Creatine helps you rapidly recover from any kind of injury or muscle breakdown. That also helps you to keep your training going on.
With consistent use, most people expect to see at least some improvement in their muscle strength, endurance, and overall performance.
Creatine Effect Time According to Creatine Types
Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness.
It is the most common form of creatine. It has been extensively studied for its effects on muscle strength and size. Most people see muscle strength and endurance improvements within 2-4 weeks of supplementation.
It’s more water-soluble than creatine monohydrate and is a more concentrated form of creatine. However, research on its effects is still ongoing; some studies suggest that it may be effective for improving muscle strength and power within a few weeks of starting supplementation.
Creatine ethyl ester
It is famous for being more easily absorbed. However, its effectiveness is mixed. Some studies have suggested that it may be less effective than creatine monohydrate for improving muscle strength and size.
This creatine is designed to be more pH-neutral. That might reduce some potential side effects of creatine supplementation, such as bloating and stomach discomfort. However, it may not be as effective as creatine monohydrate for improving muscle strength and size.
Overall it will take time for creatine to take effect. It’s not a magic wand or potion. Creatine should be part of a consistent training program for best results.
Does Diet Have to Do Anything About It?
Of course, your diet can play a role in maximizing the benefits of your creatine. A nutrient-dense diet is great, including fruits, vegetables, lean proteins, and healthy fats. It’s necessary to have enough calories and macronutrients to support your body’s needs.
Carbohydrates can improve creatine uptake into muscle cells help by increasing insulin levels. You can eat protein for muscle growth and repair. It’s especially helpful when taken in combination with creatine.
You can also mix your creatine with protein powder.
Finally, you must make sure to have adequate hydration when taking creatine. Creatine can cause your muscles to retain water, increasing your overall fluid needs. Be sure to drink enough water throughout the day to stay properly hydrated.
One day I heard someone in my neighborhood was selling creatine at a very low price. I felt interested and found that he was someone I knew who had just started working out. But he was giving up on his creatine because he didn’t see any results within the first week.
He thought there was something wrong with it. He was a lot skinnier than most other boys I knew. But how long does creatine take to work?
Creatine has its way of working, and it’ll take its own time to work. If you are just starting, you must give it at least 2 to 3 weeks to kick in.
For more on the effects of creatine, visit our blogs.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.