Should I take creatine? Complete Guide to Benefits, Dosage & Side Effects

Everything You Need To Know About Taking Creatine

At Recharge, we want to share insights, add value, and to help you get into the best shape possible. There are a whole host of topics and questions which we've looked into on our own health and fitness journey, and this is one of those popular topics.

Introduction

Creatine is one of the most researched and effective supplements in the fitness world, yet many people still have questions about how it works, when to take it, and whether it's right for them. As experts in fitness equipment but with a real passion for health and general fitness optimisation, we've seen firsthand countless gym-goers transform their performance with proper creatine supplementation. This comprehensive guide will give you all the essential facts about creatine to help you make an informed decision about incorporating it into your fitness routine...from an impartial brand that has no vested interest in selling creatine.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity, short-duration activities like weightlifting and sprinting. Your body produces about 1-2 grams of creatine daily in your liver, kidneys, and pancreas, whilst you also get creatine from foods like red meat and fish.

When you supplement with creatine, you're essentially increasing your muscles' phosphocreatine stores, which helps regenerate ATP (adenosine triphosphate) – your body's primary energy currency during explosive movements.

The Science-Backed Benefits of Creatine

Enhanced Strength and Power

Multiple studies show that creatine supplementation can increase strength by 5-15% and power output by up to 30%. This translates to heavier lifts, more explosive movements, and better performance in high-intensity activities.

Improved Muscle Growth

Creatine supports muscle growth through several mechanisms:

• Increased training volume and intensity

• Enhanced cell hydration, which may stimulate protein synthesis

• Reduced protein breakdown during intense training

• Improved recovery between sets

Faster Recovery

By helping regenerate ATP more quickly, creatine reduces fatigue between sets and training sessions, allowing for more productive workouts and faster recovery.

Cognitive Benefits

Emerging research suggests creatine may support brain function, particularly during mentally demanding tasks or periods of sleep deprivation.

Types of Creatine: Which One Should You Choose?

Creatine Monohydrate

This is the gold standard and most researched form. It's effective, affordable, and has decades of safety data behind it. Unless you have a specific reason to try something else, creatine monohydrate is your best bet.

Creatine HCL

Marketed as having better solubility and requiring smaller doses, but research doesn't show significant advantages over monohydrate.

Other Forms

Various other forms exist (creatine ethyl ester, buffered creatine, etc.), but none have consistently outperformed basic creatine monohydrate in research.

How to Take Creatine: Dosage and Timing

Loading Phase (Optional)

• Take 20 grams daily for 5-7 days, split into 4 doses of 5 grams each

• This saturates your muscles' creatine stores quickly

• Not essential – you can skip this phase if you prefer

• *Top Tip from the Recharge team - personal opinion only > 20 gram load phase is tough, it's a lot, at least 4 x 5g servings, and potentially an upset tummy...and almost certainly lots of farting. But without a load phase, it'll take a while (4 weeks) before muscles are fully saturated, so I'd personally go for 10 grams a day for 2 weeks as a load phase.

Maintenance Phase

• Take 3-5 grams daily consistently

• Timing isn't crucial – take it whenever convenient

• Post-workout with carbohydrates may slightly enhance uptake

With or Without Food?

Creatine absorbs better with carbohydrates and protein, but it's not essential. Taking it with your post-workout meal is a practical approach.

Common Myths and Misconceptions

"Creatine Causes Kidney Damage"

Myth: Extensive research in healthy individuals shows no kidney damage from creatine supplementation, even with long-term use.

"You Must Cycle Creatine"

Myth: There's no evidence that cycling is necessary. Continuous use is safe and maintains elevated muscle creatine levels.

*Top Tip from the Recharge team - personal opinion only > I naturally cycle off on holiday, it's a faff bringing creatine, so I do get natural breaks, when I'm back, I'll just do a few days with two servings, then back to normal.

"Creatine Causes Dehydration and Cramps"

Myth: Studies actually show creatine may reduce cramping and doesn't cause dehydration when adequate water is consumed.

"Creatine Only Works for Men"

Myth: Women benefit from creatine supplementation just as much as men, particularly for strength and power activities.

Who Should (and Shouldn't) Take Creatine?

Ideal Candidates

• Athletes involved in high-intensity, short-duration activities

• Weightlifters and strength trainers

• Anyone looking to improve gym performance

• Vegetarians and vegans (who typically have lower baseline creatine levels)

Consider Avoiding If

• You have kidney disease (consult your doctor first)

• You're pregnant or breastfeeding (not enough safety data)

• You're under 18 (though research suggests it's likely safe)

Potential Side Effects

Creatine is one of the safest supplements available, but some people may experience:

• Initial weight gain (2-4 pounds) due to increased water retention in muscles

• Mild digestive upset if taking large doses on an empty stomach

• Rare cases of muscle cramping (usually due to inadequate hydration)

Maximising Creatine's Benefits

Stay Hydrated

Drink plenty of water throughout the day, as creatine increases water retention in muscles.

Be Consistent

Take your daily dose consistently – missing days reduces muscle creatine levels.

Combine with Proper Training

Creatine works best when combined with progressive resistance training and high-intensity exercise.

Maintain a Balanced Diet

Ensure adequate protein intake and overall nutrition to support your training goals.

What to Expect and When (the benefits of creatine)

• Week 1-2: If loading, you may notice increased strength and reduced fatigue between sets

• Week 2-4: Strength gains become more apparent, training volume may increase

• Month 1+: Continued improvements in power output and muscle growth when combined with proper training

Remember, creatine isn't magic – it's a tool that helps you train harder and recover better, which leads to better results over time.

The Bottom Line

Creatine monohydrate is one of the most effective, safe, and affordable supplements available for improving strength, power, and muscle growth. With decades of research supporting its use and minimal side effects, it's an excellent addition to most people's supplement routine.

Whether you're lifting in a commercial gym fitted with our professional equipment or training in your home gym setup, creatine can help you get more from every workout. The key is consistency – take 3-5 grams daily, stay hydrated, and let your improved performance speak for itself.

Ready to take your training to the next level? Combine proper supplementation with quality equipment and consistent effort, and watch your results soar.

About Recharge Fitness

At Recharge Fitness, we're passionate about helping people achieve their fitness goals - whether that's through expert advice like this guide, or by creating the perfect training environment with professional-grade equipment.

Based in Bristol, serving the whole UK, we've been supporting the fitness community for over five years from our warehouse and showroom in Failand. Our team of fitness equipment specialists work with everyone from Olympic athletes and Premier League footballers to home gym enthusiasts and commercial gym owners across the country.

Our services include:

• Home gym design and installation

• Commercial gym equipment supply

• Bespoke fitness solutions for businesses

• Expert consultation and ongoing support

Our top-selling gym equipment

Check out some of our top sellers: commercial-grade gym flooring, SBR (the value option) or EPDM (the luxury option), dumbbells, package deals, and complete home gym solutions. 

Whether you're looking to build a home gym to support your creatine-fueled training, or are planning a commercial fitness facility, we'd love to help. Contact our Bristol team or browse our equipment range to discover how we can support your fitness journey.