I get this question a lot "Should I be taking Creatine?" So I decided to put a quick blog together to help answer that question. 

Creatine is often used by athletes who participate in high-intensity activities that require quick recovery. Creatine may help athletes:

• Do more work during reps or sprints

• Gain strength, muscle mass, and performance

• Prevent injuries

• Recover more quickly during exercise

• Achieve bursts of speed and energy 

Some studies suggest that creatine may also:

• Improve exercise performance

• Help with recovery after intense exercise

• Reduce the severity of muscle injuries

• Help athletes tolerate more intense activity 

According to one study, taking creatine close to exercise may be better than taking it in the morning and evening. Another study suggests that consuming creatine immediately after a workout is better than taking it before a workout for body composition and strength. 

Creatine is also used for muscle cramps, fatigue, multiple sclerosis (MS), depression, and many other conditions, but there is no good scientific evidence to support most of these uses. 

Side effects of creatine include: Stomach discomfort, Upset stomach. 

To avoid stomach discomfort, you can try:

• Splitting up your creatine into multiple smaller doses throughout the day

• Mixing it with hot water to get it fully dissolved

• Avoiding taking creatine on an empty stomach or with caffeine 


Creatine has little to no benefit for lower intensity endurance exercise. However, creatine can have benefits if you also include high intensity exercises in your training.