5 Weird Things You Can’t Do While Taking Creatine, From An RD

It seems like everyone is taking creatine these days. And that’s a good thing! Creatine is the most well-researched supplement on the market. Hundreds of studies have consistently shown that taking creatine helps you build more muscle and strength from your workouts than you would otherwise.* Plus, the compound also supports mental energy and cognition.*

Because creatine is so well researched, we know a lot about the best ways to take it and what to avoid in order to reap the full benefits. 

One of the biggest mistakes I see with creatine is treating it like a supplement you only need on workout days. You need it every day.

Creatine supplements help saturate (or maintain saturation of) the creatine stores in your muscles and brain. Creatine has the most beneficial impact on the body when these stores are saturated. That means consistency is crucial. Taking it every day helps your muscles maintain higher levels of creatine over time, which is what allows you to reap its benefits.

You also don't need to stress about taking it at the exact same time every day. Pick a time that fits naturally into your routine (like adding it to your coffee, smoothie, or morning water bottle) and stick with it.

Creatine isn't a supplement you take and suddenly feel working (although there is some research that taking larger doses can give you more mental energy and stamina).* It has a more gradual start. 

You may notice initial improvements in muscle strength, power, and workout performance within the first couple of weeks of taking creatine consistently.*†

By around four weeks, your muscle creatine stores are likely close to fully saturated. At this stage, creatine can help combat muscle soreness. Beyond that, it supports everything from cognitive function to lean muscle mass, physical performance, and whole-body strength.*†

Creatine can help you get more out of your strength-training routine, but it can't do the job of protein. While creatine helps replenish your muscles' energy stores during exercise, protein provides the amino acids your body needs to build and repair muscle tissue.

Aim to get 30+ grams of protein at each meal (and 10 grams at snacks)—prioritizing quality sources like fish, poultry, eggs, Greek yogurt, and meat. Not sure where to start? Follow this zero-stress guide to eat more protein and enjoy your meals. 

First of all, you should never skimp on hydration. Every system in your body works better when you are well hydrated. And creatine and water intake go hand in hand. 

There's nothing inherently wrong with taking creatine on an empty stomach. Creatine has an excellent safety profile, and you don't need to take it with food for your body to absorb it.*†

That said, some people feel better taking creatine with or right after a meal (that’s what I always do). Taking it on an empty stomach can cause some digestive discomfort, like bloating or an upset stomach, in certain people. If that's you, there's no reason to tough it out.

Try mixing your creatine into a meal (like oatmeal or yogurt bowl), smoothie, or post-workout snack instead. Or sip on a flavored creatine drink mix alongside a meal. 

In order to reap creatine’s muscle benefits, look for creatine powders (not gummies) that provide 3-5 grams of creatine monohydrate. It’s this daily 3- to 5-gram dose that takes about a month to fully saturate your creatine stores. 

mindbodygreen’s creatine with taurine+ is one of the most unique and cleanest options you’ll find.