Our Optimum Insider experts cut through the myths and break down the real science - giving you the advantage to train smarter, recover, and unlock more from your performance.
"I have been taking creatine since 2004 nonstop, because it's not a hormone that needs to be cycled. There's no reason to go off it."
Dr. Eric Helms - Expert in nutrition & training for strength and bodybuilding
Watch full discussion“Creatine is that fast charger. It's the lightning charger, if you will."
Dr. Eric Helms - Expert in nutrition & training for strength and bodybuilding
Watch full discussion“To be really confident about these robust cognitive effects or brain health benefits to creatine is probably a little premature.”
Dr. Eric Helms - Expert in nutrition & training for strength and bodybuilding
Watch full discussionMeet the Optimum Insider experts
+1000 papers published, +50,000 citations working with world top athletes separating fact from fiction to give you the inside advantage when it comes to training and nutrition.
How does Creatine work?
How does creatine fuel the muscle?
Discover how creatine quickly fuels ATP or your muscles energy stores, providing more energy when you need it most.
More creatine, more fuel
See how creatine provides more fuel for intense exercise, giving your performance the advantage overtime
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The Ins and Outs of Using Creatine – What, When, Why, How?
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Most frequent questions
What is creatine and how does it work?
Creatine is a natural compound found in muscle cells that helps produce ATP, the main energy source for short bursts of intense activity. Supplementing increases your muscle’s creatine stores, boosting energy, strength, and performance during workouts.
How much creatine should I take, and do I need a loading phase?
You can take 3–5 grams daily without loading, and it will work over time. A loading phase (20g/day split into 4 doses for 5–7 days) speeds up saturation but isn’t required—it's just a faster way to see results.
When is the best time to take creatine—before or after workouts?
While timing isn't critical, taking creatineafter your workoutwith carbs and protein may slightly improve absorption and muscle recovery. The key is consistency—daily use matters more than exact timing.
Is creatine only for athletes or bodybuilders?
No, creatine benefits a wide range of people, including older adults (for muscle preservation), women, and vegetarians (who may have lower natural stores). It supports both physical performance and cognitive function.