How Long Does It Take For Creatine To Work
Bottom Line on How Long it Takes Creatine to Work – The length of time that it takes to see results after starting creatine supplementation depends on your current levels and the dose you take. Taking a modest dose of around 3-5 grams daily can produce increased strength and endurance in around 2-4 weeks.

How long after taking creatine will I see results?

How Long Does Creatine Take To Work? – Now that you know how it works and what you’re getting out of it, how do you best implement creatine into your workout routine? How long does it take for the benefits of creatine to work? As with working out, results aren’t immediate with creatine supplements.

Consistency and dedication are key to seeing the benefits of supplemental creatine. It can take anywhere from seven to 28 days to see the effects of creatine on your energy levels. That can all depend on how much creatine you have in your body when you start taking supplemental creatine and how rigorous your level of exercise is.

The more consistent you are, the more likely you are to see the results you want.

How do you know if creatine is working?

Signs That Your Creatine Is Working –

You will be getting stronger: Creatine use will help you lift heavier weights with ease. You will be able to complete more sets and reps without feeling fatigue or tired. For instance, let’s say that you usually bench 200lbs for 12 reps without creatine. This means that your muscles don’t have enough energy to complete more reps after 12 reps. With creatine use, your muscles will have more energy and power than ever to complete more than 12 reps. If this is the case, it’s a sign that your creatine is working its magic.

You will be gaining muscles: As we have just covered, creatine supplementation helps you perform more sets and reps that makes your workouts more intense and productive. It will also lead to more micro-tears in your body’s muscle fibers and your body will respond to this stress by repairing your muscle fibers and making them stronger and bigger. If you are able to gain more lean muscle than normal, it’s a sign that your creatine is doing its job.

You’ll be gaining water weight: Creatine supplementation can lead to rapid weight gain and most of it will be water weight. This is primarily because water is drawn by creatine into the cells of your muscles. The good news is that there is absolutely no need to panic as you will not go fat. You can consume a low carb diet so your body holds less glycogen and less water. You can even consume more water so your body flushes out excess water and consume less sodium to reduce bloating.

You’ll feel mentally sharper: Creatine supplementation can enhance mental as well as physical performance, A study disclosed that creatine can improve reasoning/intelligence and short-term memory in healthy adults. It can also improve the results on number tests, long-term memory, and spatial recall.

You’ll have more stable energy levels: Creatine supplementation can reduce blood sugar levels by enhancing the functions of Glucose transporter type 4 (GLUT-4), which is an insulin-responding glucose transporter so you don’t have to face brain fog, mood swings, and low energy.

How fast does creatine build muscle?

How much bigger does creatine make you? – It depends on your exercise routine. But some studies show that people who take creatine supplements may gain an extra two to four pounds of muscle mass during four to 12 weeks of regular exercise than people who don’t take creatine.

Can creatine work in 5 days?

So it takes anywhere from a week to a couple of weeks to load up your muscles on creatine, and it doesn’t matter what time of day you’re taking it.

Should I load creatine 5 or 7 days?

During the creatine loading phase, you take high doses of creatine for 5–7 days before moving on to lower maintenance doses. This is the quickest way to reap the benefits of creatine, which include greater muscle strength. Creatine is a compound that’s stored in your muscles.

provide quick bursts of energyhelp improve high intensity exercise performancehelp build muscle and strengthhelp prevent sports-related injuries

Research suggests that a creatine loading phase can rapidly increase your muscle stores, allowing you to reap the benefits faster. This article examines the benefits and side effects of the creatine loading phase. If you eat a typical omnivorous diet, you take in about 1–2 grams (g) of creatine each day.

  • Your muscle stores of creatine are likely only 60%–80% full ( 2 ).
  • However, it’s possible to maximize your muscle stores by taking supplements.
  • Trainers normally recommend a creatine loading phase to rapidly maximize your muscle stores.
  • During this phase, you consume a relatively large amount of creatine over a short period to rapidly saturate your muscles.

One common approach is to take 20–25 g of creatine daily for 5–7 days. This dose is typically divided into four or five 5-g servings throughout the day ( 1, 2, 3 ). Research shows that this regimen can effectively boost muscle stores of creatine by 10%–40% ( 2, 4 ).

  • After the loading phase, you can maintain your stores of creatine by taking a lower dose, which ranges from 3–5 g daily.
  • Some people may need more due to their greater muscle mass ( 1 ).
  • Summary During a typical creatine loading phase, you take in large amounts of creatine for up to 1 week.
  • This rapidly increases your muscle stores.

Then you decrease your daily intake. While the loading phase does pump creatine into your body, it may not be necessary to boost your total creatine levels. In fact, lower doses of creatine taken once daily can be equally effective at maximizing your stores of creatine — though it may take a bit longer.

Older studies in male subjects determined that muscles can become fully saturated after taking 3 g of creatine daily for 28 days ( 5, 6 ). Therefore, this method may take around 3 additional weeks to maximize your muscle stores compared to creatine loading. Consequently, you may have to wait to see the benefits,

Studies on creatine use in people assigned female at birth are rare. However, some research suggests they might benefit from similar dosing strategies ( 7 ). One small study involved male and female college students who were healthy and physically active.

  • Over the 6-week study period, some students took a performance supplement containing 4 g of creatine and varying amounts of electrolytes.
  • Others took a placebo.
  • The researchers stated that a creatine loading phase wasn’t conducted because taking lower maintenance doses of the performance supplement would produce the same results.

In the end, the researchers found that the students who took the performance supplement improved their back squats and bench presses, even without a loading phase ( 8 ). Summary It’s possible to fully saturate your muscles with creatine without doing a loading phase, though it may take a few weeks longer.

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Muscle gain: Studies consistently tie creatine supplements to significant increases in muscle mass when combined with resistance training. Muscle strength: After creatine loading, strength and power may increase. Improved performance: After creatine loading, performance during high intensity exercise may jump. Injury prevention: In many studies, athletes using creatine reported less muscle tightness and fewer sport-related injuries (like strains) than non-users.

Summary A loading phase is the fastest way to benefit from creatine. You may experience increased muscle gain and strength, improved athletic performance, and a reduced risk of sport-related injuries. Several studies demonstrate that creatine is safe over short- and long-term periods.

According to the International Society of Sports Nutrition (ISSN), up to 30 g per day for 5 years may be safe and is generally well tolerated by healthy individuals ( 2 ). Though rare, some people have reported gastrointestinal issues like nausea, vomiting, and diarrhea. Creatine may also cause temporary weight gain and bloating, as it may temporarily increase water retention in your muscles ( 1 ).

Since your kidneys metabolize creatine, creatine supplements may worsen kidney function in people with renal disease. If you have impaired kidney function, consult a doctor before taking creatine or other supplements. While it’s commonly believed that creatine may increase your risk of dehydration, cramping, and heat illness, current research contradicts these claims.

In fact, some studies suggest that creatine may reduce dehydration, cramping, and your risk of heat-related illness ( 1, 2, 10 ). Overall, creatine is safe when taken at recommended dosages. As always, it’s best to consult a physician before using supplements if you have an underlying health issue or are pregnant or nursing.

Summary Research consistently shows that creatine is safe and effective in healthy individuals when consumed at recommended doses. People with renal issues may experience reduced kidney function. Creatine supplements are widely available in brick-and-mortar stores and online.

The most well-studied form is creatine monohydrate, Studies suggest that 5 g of creatine monohydrate four or five times daily for 5–7 days is the most effective way to increase your muscle creatine levels. Recommended amounts may vary depending on your weight ( 1, 2, 3 ). You can determine your daily dose for the loading phase by multiplying your weight in kilograms (kg) by 0.3 ( 2 ).

For example, an individual weighing 80 kg (176 pounds) would consume 24 g (80 x 0.3) of creatine daily during the loading phase. Once your muscles are completely saturated, a daily maintenance dose of 3–5 g can help you maintain high levels ( 1 ). Keep in mind that your muscle stores of creatine will gradually decrease to your usual levels when you stop taking creatine supplements ( 2 ).

  • Summary To maximize muscle stores quickly, a creatine loading phase of 20–25 g daily for 5–7 days is recommended, followed by a maintenance dose of 3–5 g per day.
  • It’s possible to maximize your muscle stores of creatine gradually over several weeks.
  • However, the fastest way to maximize your muscle stores and reap creatine’s benefits is a weeklong loading phase followed by lower doses to maintain high levels.

These benefits include increased muscle mass and strength, improved performance, and a reduced risk of sport-related injuries. At the end of the day, creatine loading may not be necessary — but it’s expedient and safe.

Is 5g of creatine safe?

Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used. Side effects might include dehydration, upset stomach, and muscle cramps.

Why can’t I tell if creatine is working?

Will creatine increase my power, strength, and body mass? – Here’s one thing all the experts can agree on: It’s impossible to say. Creatine has different effects on every individual. Some people just don’t respond to creatine—it’s a genetic thing. If you’ve started taking creatine, you should know if it works for you in about a week.

  • If your training volume increases, it’s working for you.
  • If not, you’re probably a non-responder, and taking the powder isn’t going to help you.
  • Diet is important.
  • Since certain meats and seafood have high levels of creatine, vegetarians—i.e., people who don’t eat those creatine-rich foods on the reg—usually see a greater response.

Those whose diets are highly carnivorous may see less change. Of course, a healthy diet is key to anyone’s muscle-building plan. “If your diet is junk, there’s no point in adding creatine,” Kerksick says. “It’s better to eat good sources of carbohydrates and lean protein.” In the end, creatine alone will not make you a bigger man. Brittany Risher Englert is a writer, editor, and digital strategist specializing in health and lifestyle content. For more than a decade she’s worked with major brands, including Men’s Health, SELF, and Women’s Health. To stay sane from working too hard, she turns to yoga, strength training, meditation. Paul is the Food & Nutrition Editor of Men’s Health, He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan,

Should I feel anything after taking creatine?

Creatine may cause muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention, heat intolerance, and fever.

Should I take creatine every day?

Benefits of Daily Creatine Supplementation – Now let’s look at the Benefits of Daily Creatine monohydrate Supplementation. Studies have shown that taking Creatine daily can result in increased muscle size and strength, improved exercise performance, reduced fatigue, neuroprotective effects, and more.

Can creatine work in 3 days?

What To Expect In The Saturation Phase – So, when you first start taking creatine, it takes time for your muscles to become fully saturated with that additional creatine. Note that you will experience a few side effects throughout this period. That said, you won’t experience the performance benefits until full saturation which we’ll talk about later.

Loading protocol: You take quite a bit of creatine every day to increase your stores as fast as possible. You’d then decrease the dose to maintain the elevated levels. Using this method, it’ll take about 7 days to fully saturate your muscles. And that is when you can start experiencing some of its benefits.

Non-loading protocol: You take a baseline dose of creatine every day. And you slowly increase your creatine levels over time — often taking about 2 to 3 weeks to reach full saturation.

Both methods get you to the same end destination. But will differ in some of the side effects you may experience.

Is 3g of creatine enough to Build muscle?

You Can’t Take Too Little, But Not Too Much Either – However, the typical dose of 5g per day which is also the standard scoop size for most creatine products, may actually be overkill. Illustrating this is a that compared the effects of supplementing with either 3g or 5g of creatine monohydrate per day.

Compared to the placebo, both groups experienced significant increases in strength. Based on the results, the researchers concluded that 3g per day is a sufficient dose for most lifters. This makes sense, given that a significant improvement in performance from creatine supplementation with dosages of around 0.03g/kg/day.

For a 170lb individual, that amounts to just 2.3g of creatine per day. This is less than half of the often recommended 5g scoop size. And would thus mean that your tub of 30 servings of creatine would last you two months – instead of just one. So, what I’d recommend is to stick to 3g per day.

That’s a little less than the typical scoop size. This creatine dosage is going to be more than enough for the vast majority of people. If you are on the much heavier side, then you may benefit from just a slightly higher dose based on your body weight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this.

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This is where step 3 comes into play.

Does creatine affect sleep?

Key takeaways –

Creatine supplementation increases creatine stores in the brain. By reducing the accumulation of adenosine and adenosine triphosphate in the brain during wakefulness, creatine supplementation seems to reduce sleep depth, duration, and “rebound sleep” after sleep deprivation. Creatine supplementation also helps preserve cognitive and physical performance after sleep loss. Creatine has an array of other beneficial effects on brain function, sports performance, and most aspects of our biology. Creatine is very safe, and the most common side effect is a small increase in muscle mass. Best side effect ever. Taking 0.05 g powdered creatine monohydrate per kg bodyweight around breakfast is a smart option for most of us.

While many people know that creatine supplementation boosts creatine and phosphocreatine in skeletal muscles and thereby supports performance in brief, maximal efforts, few people realise that creatine and phosphocreatine also have important roles in the brain.

Can I take 20g of creatine at once?

How to Take It? – Creatine is most typically taken in 2 phases: a ‘loading’ phase of 5 to 7 days, then a ‘maintenance’ phase of however long you want to use it for (i.e. Ever ). These phases are designed to reach and then maintain peak muscle creatine stores. Loading Phase This phase lasts for 5 to 7 days, The goal here is to bring your muscle creatine stores up to reach a saturation point as quickly and efficiently as possible. Most research shows that taking 20-25g per day for 5 days will do this. Typically the aim is to take 5g of creatine 4 or 5 times per day,

Is it OK if I miss one day of creatine?

Answer: You should never miss a full day. If you do, then double up the next day. If you miss more than 3 days, reload otherwise taking the daily maintenance dose will require a couple of weeks to get you back where you should have been to maximize benefit.

Is it OK to skip creatine on rest days?

Should You Take Creatine on a Rest Week? – Yes, you should take creatine during a rest week. It takes up to two weeks for the body’s creatine stores to start depleting, but you should still take creatine even if you only take one week off from the gym. It will keep your creatine stores high so your body can utilize the creatine when you resume your workouts.

Can I skip creatine on weekends?

By Stepfanie Romine Creatine is a well-tested, effective, and super-popular sports nutrition supplement that can help support muscle growth, performance, and strength, But despite its widespread use, there’s still a lot of confusion about when and how to take creatine.

One common question among athletes: Should I take creatine on off days? The short answer is yes, but you can also skip some days. “Research suggests that creatine stores can be maintained at high levels even if creatine is not taken every single day,” says Paul Falcone, senior scientist for LADDER. “However, it is important to be consuming creatine regularly.” Aim for 5 grams of creatine per day for maintenance, though it’s OK if you skip a day here and there.

Read on to get a refresher on the benefits of creatine — and to learn why timing isn’t as important as consistency. Get 5 grams of creatine among other performance-enhancing ingredients in LADDER Pre-Workout,

What happens if you stop taking creatine for 2 days?

Key Takeaways – Creatine is a supplement that is safe to take and can have significant benefits for people who want to gain more muscle mass and have higher impact workouts. When someone stops taking creatine, they may experience some minor side effects, but these should disappear as the body returns to its base levels of creatine production.

Is it OK to take 10 grams of creatine at once?

Taking too much creatine is futile – Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. After your muscles are fully saturated with creatine, it’s recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.

Because this amount is enough to keep your muscle stores of creatine saturated, taking more than the recommended maintenance dose will cause you to excrete the excess creatine through your urine, as your body can only store so much ( 7 ). Summary Although creatine is one of the safest sports supplements available, taking too much is wasteful and may cause bloating and stomach discomfort.

Creatine is a popular sports supplement that’s taken primarily for its ability to improve athletic performance. Studies have also investigated creatine for other potential health benefits related to aging and brain function. While taking creatine supplements poses little if any risk, taking too much, especially during the loading phase, is unnecessary and may cause side effects like bloating and stomach discomfort.

Can I take 6g of creatine?

The standard dosage recommendation for creatine is 3-5 grams per day. Either of these amounts should be sufficient for all but the largest and most muscular athletes, particularly if they are getting the normal amount of 1-2 grams per day from their diet.

What happens if I take creatine every day?

Is creatine safe to take every day? – Research has shown that it is safe to consume creatine supplements daily, even over several years. There is no evidence to support any significantly detrimental side effects in people who consume high doses of creatine (30 grams/day) for up to 5 years ( 2 ).

  • In fact, research has shown positive health benefits in athletes who took daily supplements of creatine for long periods of time ( 2 ).
  • Summary Although some people make false claims about creatine’s side effects and safety issues, none of them are supported by research.
  • Creatine is found throughout your body, with 95% of it stored in your muscles ( 2 ).

It is obtained from meat and fish and can also be produced naturally in your body from amino acids ( 2 ). Your diet and natural creatine levels do not typically maximize muscle stores of this compound. The average stores are about 120 mmol/kg in someone who weighs 154 pounds (70 kg), but creatine supplements can elevate these stores to around 160 mmol/kg ( 2 ).

  • During high intensity exercise, the stored creatine helps your muscles produce more energy.
  • This is the main reason that creatine enhances exercise performance ( 2 ).
  • Once you fill your muscle’s creatine stores, any extra is broken down into creatinine, which is metabolized by your liver and released in your urine ( 2 ).

Summary Around 95% of the creatine in your body is stored in your muscles. There, it provides increased energy for high intensity exercise. Creatine alters your body’s stored water content, driving additional water into your muscle cells ( 1 ). This fact may be behind the theory that creatine causes dehydration.

  • However, this shift in cellular water content is minor, and no research supports the claims about dehydration.
  • A 3-year study of college athletes found that those taking creatine had fewer cases of dehydration, muscle cramps, or muscle injuries than those not taking it.
  • They also missed fewer sessions due to illness or injury ( 7 ).

One study examined creatine use during exercise in hot weather, which can accelerate cramping and dehydration. During a 35-minute cycling session at 99°F (37°C), creatine had no adverse effects on cyclists, compared with o a placebo ( 8 ). Further examination via blood tests also confirmed no difference in hydration or electrolyte levels, which play a key role in muscle cramps ( 8 ).

  • The most conclusive research has been conducted in individuals undergoing hemodialysis, a medical treatment that may cause muscle cramps.
  • Researchers noted that the group taking creatine experienced a 60% reduction in cramping ( 9 ).
  • Based on the current evidence, creatine does not cause dehydration or cramping.

If anything, it may protect against these conditions. Summary Contrary to popular belief, creatine does not increase your risk of cramps and dehydration. In fact, may reduce your risk of these conditions. Research has thoroughly documented that creatine supplements cause a quick increase in body weight,

In a study, 1 week of high dose loading of creatine supplementation (20 grams/day) increased participants’ body weight by around 2–6 pounds (1–3 kg) ( 10 ). Over the long term, studies show that body weight may continue to increase to a greater extent in creatine users than in people who do not take creatine.

This weight gain is due to increased muscle growth — not increased body fat ( 11, 12 ). Increased muscle may also have benefits for older adults, individuals with obesity, and those with certain diseases ( 4, 13 ). Summary Weight gain from creatine is not due to gaining fat but increased water content in your muscles.

  1. Creatine can slightly raise levels of creatinine in your blood.
  2. Creatinine is commonly measured to diagnose kidney or liver conditions ( 14 ).
  3. However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys ( 15 ).
  4. To date, no study of creatine use in healthy individuals has provided evidence of harm to these organs ( 2 ).
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A long-term study of college athletes found no side effects related to liver or kidney function. Other studies measuring biological markers in the urine found no difference after creatine ingestion ( 16, 17, 18 ). One of the longest studies to date — lasting for 4 years — similarly concluded that creatine has no negative side effects ( 19 ).

  1. Another popular study often cited in the media reported kidney disease in a male weightlifter who supplemented with creatine ( 20 ).
  2. But this single case study is insufficient evidence.
  3. Numerous other factors, including additional supplements, were also involved ( 20 ).
  4. That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns.

A healthcare professional can help you decide whether taking creatine is right for you. Summary Current research suggests that creatine does not cause liver or kidney issues. As with many supplements or medications, excessive doses may cause digestive issues.

In a 2008 study, a 5-gram dose (taken twice per day) caused diarrhea in 29% of participants, which was not significantly different than the placebo. However, a 10-gram dose (taken once per day) increased diarrhea risk by 56% ( 21 ). For this reason, the recommended serving is set at 3–5 grams. The 20-gram loading protocol is also split into 4 servings of 5 grams each over a day ( 2 ).

Despite anecdotal reports, there is no evidence that creatine causes digestive concerns when taken at recommended doses ( 22 ). It is possible that additives, ingredients, or contaminants generated during the industrial production of creatine can lead to issues ( 23 ).

It is recommended that you purchase a trusted, high quality product. Summary Creatine does not increase digestive issues when the recommended dosages and loading guidelines are followed. There is no evidence that creatine causes acne. Creatine may enhance your ability to exercise harder and longer, leading to increased sweat,

While sweating can lead to acne, creatine itself does not, Some research has demonstrated that creatine may help your skin by improving skin wrinkles, aging, and damage when used topically ( 4 ). Summary There is no current research to suggest creatine directly causes acne.

In fact, some studies show that it can help with wrinkles, aging, and skin damage. As with any diet or supplement regimen, it is best to discuss your creatine plans with a doctor or other healthcare professional before you start. You may also wish to avoid creatine supplements if you take any medications that affect liver or kidney function.

Creatine may interact with certain medications, so check with your doctor before starting supplementation. Creatine can help improve blood sugar management, so if you are using medication known to affect blood sugar, you should discuss creatine use with a doctor ( 24 ).

  1. You should also consult a healthcare professional if you are pregnant or nursing or if you have a serious condition, such as heart disease or cancer.
  2. Summary Creatine may cause concerns if you take certain types of medications, including medications that affect blood sugar.
  3. Some people suggest that creatine can lead to compartment syndrome, a condition that occurs when excessive pressure builds inside an enclosed space — usually within arm or leg muscles.

Although one study found increased muscle pressure during 2 hours of heat training, this resulted mainly from heat and exercise-induced dehydration — not from creatine ( 25 ). Researchers also concluded the pressure was short-lived and insignificant. Some claim that creatine supplements increase your risk of rhabdomyolysis, a condition in which muscle breaks down and leaks proteins into your bloodstream.

However, this idea is not supported by any evidence. The myth originated because a marker in your blood called creatine kinase increases with creatine supplements ( 26 ). This slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. Interestingly, some experts even suggest creatine may protect against this condition ( 26 ).

Some people also confuse creatine with anabolic steroids, but this is yet another myth. Creatine is a completely natural and legal substance found in your body and in foods — such as meat — with no link to steroids ( 15 ). Finally, there is a misconception that creatine is suitable only for male athletes.

  1. Yet no research suggests that it is unsuitable in recommended doses for women or older adults ( 15 ).
  2. Unlike most supplements, creatine has been given to children as a medical intervention for certain conditions, such as neuromuscular disorders or muscle loss.
  3. Studies lasting as long as 3 years have found no negative effects of creatine in children ( 15, 27 ).

Summary Research has consistently confirmed creatine’s excellent safety profile. There is no evidence that it causes adverse conditions like rhabdomyolysis or compartment syndrome. Creatine has been used for more than a century, and hundreds of studies support its safety and effectiveness.

What to expect when you start taking creatine?

Taking creatine for the first time – If this is your first time using creatine, you should be aware that you may notice an increase in water retention with its use. This is a harmless and normal reaction, and comes from the fact that creatine can cause your water cells to draw in and retain more water.

  • It’s important to keep in mind that weight gain associated with creatine supplementation will be in the form of water weight and/or muscle mass.
  • Creatine really works in the way of putting more water into your muscles so they may work at first capacity.
  • So, indirectly-creatine has the ability to improve your overall performance in the gym, making your workouts more intense.

Some people may not notice much or any water gain, though. Consuming enough water each day and continuing to engage in regular physical activity can help to minimize any noticeable water retention. A standard dose of creatine for most people is around 3-5g per day, but if you find that you are retaining a lot of water, try decreasing or cutting the amount in half.

Are creatine results permanent?

Creatine and Muscle Mass One study found that creatine supplementation increased muscle mass by an average of 2.2 pounds (1 kg) in the first week of use. However, the gains were not permanent. When the participants stopped taking creatine, they lost the muscle mass that they had gained.

Do you have to take creatine everyday to see results?

Should You Take Creatine on a Rest Week? – Yes, you should take creatine during a rest week. It takes up to two weeks for the body’s creatine stores to start depleting, but you should still take creatine even if you only take one week off from the gym. It will keep your creatine stores high so your body can utilize the creatine when you resume your workouts.