Do you need a loading phase when starting creatine?

No. A loading phase of 20 grams a day for 5-7 days fills the stores faster and can give effects within a week, but taking a maintenance dose of 3-5 g daily from the start fills the stores within 2-4 weeks and gives the same effect over time.

Does creatine make you gain weight?

Monohydrate binds more water in the muscles than other variants, which can lead to a weight gain of 0.5-1 kg. The article states this is extra fluid in the muscles, not increased fat mass.

When is the best time to take creatine?

Many take creatine with a meal or after training, but according to the article the timing is not that important as long as you use it regularly.

Is creatine suitable for women?

Yes. The article states that creatine is well documented for both men and women, whether the goal is to become stronger, more explosive, or to recover faster.

Is creatine HCL better than monohydrate?

Research cited in the article shows the effect on strength and muscle mass is equivalent to other forms. HCL dissolves faster and may be gentler on the stomach, which is why some prefer it.

Can creatine be useful for endurance athletes?

Yes. The article refers to research showing creatine may also have benefits in endurance sports, including supporting recovery and sprint capacity in high-intensity sports.

Creatine for Strength, Energy, and Health: A Complete Guide | Hardworkout Magazine

Key takeaways

- Around 95% of the body's creatine is stored in skeletal muscle, and roughly half of the body's supply comes from food such as meat and fish.

- Creatine monohydrate is the cheapest and most researched form, and remains the default choice for both men and women.

- A loading phase of 20 grams a day for 5-7 days fills muscle stores faster, but 3-5 grams daily fills them within 2-4 weeks with the same end result.

- Any weight gain from creatine comes mainly from extra fluid stored in the muscles, not from increased fat mass.

- Taking creatine with carbohydrates or a meal raises insulin and helps transport creatine into the muscle cells.

Creatine is one of the most thoroughly studied and safe dietary supplements we have, with documented effects for strength, explosiveness, and recovery. Nevertheless, there is still much uncertainty about how creatine works, who it is suitable for, and whether it is safe to use over time.

Today, creatine is available in more forms than ever, such as monohydrate, HCL, and kre-alkalyn, but they all rely on the same principle – to replenish energy stores faster so you can endure more and recover better. Here you will find a practical guide on why creatine can be useful, how it works, and how you can use it safely.

What is creatine and why do we use it?

Creatine is a natural substance that the body produces from the amino acids arginine, glycine, and methionine.

About half of the creatine in the body comes from food, especially meat and fish, while the rest is produced in the liver, kidneys, and pancreas. Around 95% of all creatine in the body is stored in skeletal muscle.

When we eat plenty of red meat, we consume about 1-2 g of creatine daily.

For those who want full creatine stores in their muscles, it can still be difficult to meet the needs solely through food. Therefore, many who train regularly choose to use creatine supplements.

The goal is to increase the content of creatine phosphate in the muscles, so that the body can produce more energy quickly during heavy lifts and short bursts.

How does creatine work in the muscles?

When you lift heavy or train explosively, the muscles use ATP (adenosine triphosphate) as direct fuel.

When ATP breaks down, energy is released for movement, while ATP is broken down to ADP (adenosine diphosphate).

Normally, the body produces new ATP through various energy systems, but during short, intense sessions, this process does not happen quickly enough on its own.

Then, there is an advantage to having extra creatine in the muscles, as creatine is stored in the muscles as phosphocreatine.

This storage can donate a phosphate group to ADP, allowing ATP to be regenerated almost immediately.

With full creatine stores, you can maintain high intensity longer and recover faster between sets.

Which type of creatine should you choose?

Creatine comes in many varieties, with monohydrate being the most used and well-documented form.

This is the type that has the most research backing it regarding its effects on strength, explosiveness, and muscle growth.

In addition, there are several alternatives that may suit different preferences and needs.

![](https://hardworkout.no/wp-content/uploads/2018/03/Kreatine-best-1.jpeg)

Creatine Monohydrate

This is the standard variant of creatine, which is used in most studies on strength and muscle growth.

It is affordable, well-documented, and safe to use over time.

Monohydrate tends to bind more water in the muscles than other variants, which can lead to a weight gain of 0.5-1 kg.

For most people, this is completely harmless and can actually support both performance and recovery.

Monohydrate may be suitable for almost anyone looking for a simple and affordable creatine supplement.

Micronized Monohydrate

Contains the same as regular monohydrate, but is ground down to smaller particles for better solubility.

When the powder is micronized, the particle size is often specified in mesh – for example, 200 mesh, which means it is very finely ground and mixes quickly in water.

Many prefer micronized creatine to avoid clumps in the shake or have a sensitive stomach. The effect in the body is the same as regular monohydrate.

What does creatine HCL do differently?

This is creatine bound to a hydrochloride group, making the powder much more water-soluble than regular monohydrate.

Many find that creatine HCL dissolves quickly in liquid and many experience less stomach discomfort – such as bloating or mild nausea.

Although [research](https://pubmed.ncbi.nlm.nih.gov/39545789/) shows that the effect is equivalent to other forms on strength and muscle mass, HCL may be a good alternative for those who want a variant that dissolves quickly and is gentler on the stomach.

Kre-alkalyn

This is a pH-buffered form of creatine monohydrate, designed to withstand stomach acid better.

The idea is that the high pH value will lead to less creatine being broken down into the waste product creatinine before absorption, and that the body absorbs the creatine more effectively.

Many also find that they retain less water compared to regular monohydrate – which can be an advantage for those who want to avoid weight gain from more water in the muscles.

Recent [studies](https://pubmed.ncbi.nlm.nih.gov/39545789/) show that the effect on strength and muscle mass is similar to regular monohydrate – but for some, this variant may be a good alternative if they have a sensitive stomach or want more consistent absorption.

![creatine creatine supplements muscle growth](https://hardworkout.no/wp-content/uploads/2018/03/AdobeStock1014602081.jpeg)

Creatine malate

This is creatine bound to malic acid. Marketed as an alternative that provides better energy metabolism during training.

May be suitable for those who combine strength and endurance training.

Creatine magnesium chelate

Here, creatine is bound to magnesium – a combination that is supposed to support both creatine stores and muscle contraction.

May be a good alternative for those who already use magnesium supplements.

Creatine Citrate

This type is more water-soluble than monohydrate and easier to mix in liquid, but contains somewhat less creatine per gram of powder.

It may be suitable for you if you want a mild taste and easy dissolution.

Creatine Ethyl Ester

This is creatine bound to an ethyl ester group for increased fat solubility. Previously, this form was marketed with better absorption and less fluid retention than regular monohydrate.

[Studies](https://pubmed.ncbi.nlm.nih.gov/19228401/) have shown that the levels of creatine in the muscles often do not increase higher with this variant than with regular monohydrate.

Creatine Blends

Some products combine creatine with carbohydrates, electrolytes, or amino acids for better taste, faster absorption, or extra energy.