Fitness IQ Supplement: Creatine

Should You Take Creatine?

Hey guys, good to be back writing newsletters again. I’ve taken a bit of time off from writing since my bodybuilding show back in June and focused on two things, bodybuilding and coaching. But don’t worry I am back to give you your daily fitness tips and insights.

You may have noticed the title of this newsletter is “Fitness IQ Supplement.” This does not mean that I will only be talking about supplements. These articles are the supplement which will contain a large variety of topics and insights to keep you informed and motivated. I will also be updating you guys on my own fitness journey as we head into my 2nd bodybuilding show, sometime next year.

This week, I’d like to begin by talking about what is largely considered the king of bodybuilding/fitness supplements, creatine. You’ve likely heard of this particular supplement or have been taking it for many years like everyone looking to make gains should. Whether you are enhanced or natural, creatine supplementation should be a part of your daily routine. Let’s get into some common questions and concerns surrounding the supplement and address them one by one.

How much creatine should I take?

For a long time, the prevailing wisdom around dosing has hovered around the 3-5g per day. This dosing will take roughly 2-4 weeks to fully saturate and give you the desired effect. However it has become more popular to take 10g of creatine per day for faster saturation as well as some potentially enhanced neurological benefits, particularly for brain health resilience under high mental and physical stress.

For most people, 5 grams daily will cover their needs effectively, but 10 grams can be considered for those who may benefit from the added boost in mental and physical performance.

What type of creatine should I take?

Creatine monohydrate is the most studied and proven form, effective and affordable for most users. There are other types like creatine hydrochloride and creatine ethyl ester, often marketed as ‘better absorbed’ or ‘less bloating.’ However, research generally confirms that good old creatine monohydrate works just as well, with fewer added costs.

Answer: Creatine Monohydrate

Will taking creatine just make me add more water weight?

This is a common question for people who have a tertiary understanding of how creatine works. They know that it involves an increase in water weight, and immediately think of bloating. But fear not, creatine doesn’t work this way. It works by taking water from outside of the muscle, shuttling it INTO the muscle making your muscle look more full and aesthetic. This intramuscular water retention can make you look like you’ve added up to 5 lbs of muscle in some cases, and who doesn’t like that?

Does it matter when I take my creatine?

Studies have shown that the timing of creatine is less critical than daily consistency. Creatine works by saturating muscle cells, so its effects are cumulative rather than immediate. As long as your body has consistent creatine stores, you'll get the benefits in strength, power, and endurance.

However, some researchers suggest that taking creatine near your workout (either 30 minutes before or right after) could slightly enhance uptake, especially if combined with carbs and protein. The insulin response from these nutrients may help shuttle creatine into muscles more efficiently.

If you are already taking creatine consistently, timing it specifically 30 minutes prior to training won’t make a major difference. The main takeaway is that consistency in daily creatine intake matters more than the exact timing.

Are there any risks or side effects I should be aware of?

Creatine is one of the safest supplements, even for long-term use, as long as you stick to recommended dosages. Common side effects, like mild stomach discomfort, usually occur only with very high doses or without enough water intake. Staying hydrated helps ensure smooth absorption and keeps bloating at bay.

Final Thoughts: Make Creatine a Habit

If you’re new to creatine, make it part of your daily routine for the best results. Adding it to a post-workout shake or morning water can help you stay consistent. Over time, you’ll see and feel the difference, both in the gym and potentially in cognitive performance.

For a more in-depth breakdown of creatine and how it works, check out my article on the topic below.

Happy Gains,

Mikey