How Fast Does Creatine Work? Know Timeline for Visible Results

Creatine is great for your muscles as it helps produce energy during heavy lifting or high-intensity exercise. Mostly, athletes take creatine supplements to enhance strength and improve performance, but

older adults and vegetarians can also benefit immensely. For many people, apart from providing strength and endurance, creatine supplements also take care of brain health. Doctors say the most promising results can be achieved from its consistent use and an appropriate training regimen. And so, if you are also considering taking creatine, here is what you need to know about how long it takes to work.

How long does creatine take to work?

Creatine is the top supplement for improving performance in the gym. While it is a highly researched supplement that builds muscle and maintains energy, it can be used in two ways - during a loading phase or for maintenance. The loading phase happens when you use creatine around 20 grams a day for five to seven days—most see benefits like added muscle volume and improved performance at the gym within a week. For the maintenance phase, typically 3 to 5 grams of creatine a day is taken, and you can see positive results likely within three to four weeks, since it takes longer for muscles to reach saturation levels. According to experts, in the maintenance phase, it takes a little longer for muscle saturation, but it also reduces the side effects people experience, like bloating or upset stomach.

What are the positive results to expect from creatine?

Creatine has several health benefits, which also depend on your workout routine, fitness level, diet, age, and weight. A few potential results from supplementing with creatine include:

Improved strength

If you take creatine consistently, you will see changes during the first few weeks.

Increased muscle size

You will notice a change in your muscle volume in the first few weeks.

Improved cognitive function

If used consistently, you may notice long-term improvements in cognitive function – as creatine helps with more concentration and memory enhancement – clearly benefiting those with early stages of Alzheimer’s disease as well.

How can you maximize your results?

To get maximum results with creatine, you must always pair the supplement with a resistance training programme that is high in intensity and done frequently. Always have your creatine supplement right before or after your training, as your muscles are most active around that time. However, experts say it is also important to hydrate along with it since creatine increases your muscles’ ability to retain water. Also, make sure to speak with your doctor before beginning your supplement regimen so that you do not get any side effects during the loading phase. Make sure to always follow the serving size as mentioned in the box, along with the number of times you are supposed to take it in a day. Experts also recommend pairing your creatine supplement with foods that are high in carbohydrates and protein, as they help in proper absorption.