How fast does creatine work?
Creatine may take up 30 days to work, but may be faster. Research shows that creatine demands regular supplementation to adequately saturate your muscle stores. After your muscle stores have reached full creatine saturation at this speed, you may only notice a change in your muscle mass and strength after 1 – 4 weeks.
To view our best creatine <– click that link. In this article, we’ll be focusing on how fast creatine takes to work and other speed factors that creatine has when it comes to your body and absorption.
How long does creatine take to absorb?
When starting to with a creatine supplement, a “loading phase” is typically required. This loading phase involves taking approximately 20 grams of creatine for five to seven days. This increases the creatine content of your muscles over several days faster than ordinary maintenance loads would.
After a loading phase and regular creatine supplementation, your muscle creatine stores will be fully saturated and with daily maintenance will remain at capacity.
This will allow you to get the full benefits of creatine, with many users reporting even more effective results with the longer that they take it.
How fast does creatine make you gain weight?
Creatine will make you gain weight fast. An average weight gain number for adults in the first week of creatine loading is about 1.5-3.5 pounds. This is typically water retention as the body adjusts to the new levels of creatine. Research shows that an athlete that is on creatine for up to 3 months may gain up to 6.5 pounds of lean mass more than an athlete that is not using creatine.
You will definitely notice the water retention with your early use of creatine. However, if you follow a strict exercise and diet regiment, you will quickly experience further weight gain but in the form of lean muscle mass.
Compared to not using creatine, the weight gain with creatine is far faster than what you would get normally without using it.
How do you know if creatine is working?
If you’ve started using creatine, you should know if it is working for you in about a week. If you can increase your training volume, creatine is working for you. If you cannot, you may be a nonresponder to creatine, and taking the powder isn’t going to help you.
As always, when using a supplement like creatine, you should be looking to always best your previous lifts or volume under what is known as a progressive overload.
To go about this, start by logging your lifts in a notebook, or some king of logging or notes app – there are plenty of free ones out there – and aim to beat each session for those lifts when you rotate back to them. Creatine can be a big help in making this process faster and easier.
How long does it take for creatine to show results?
You can start seeing results from creatine in as quickly as seven days. However, some lifters and athletes find the process may longer. In our team’s experience, the effects of creatine can be noticeable in as fast as seven days or as slow as 30.
Every one has a different body type and how it responds to creatine varies from person to person. However, making sure that your training is on point and that you are following a diet that is working well to supply your body with all the nutrients, calories and macros it needs to grow – you should definitely feel an increase and result in your progress after short-term usage of creatine.
If you are not experiencing results after the 30 days and you are sure that your diet and training is absolutely 100% on point – you may be a non-responder to creatine. This is highly unlikely, but it can occur.
If this is you, do not fret. There are plenty of ways that you can break plateaus, increase strength and overall muscle mass – progressive overload primarily being the best way. Even you can just add an extra set or rep to your current set up, you’re making progress!