"Everywhere I look—at the gym, on my FYP—people are talking about creatine, a supplement used to help enhance workouts and recovery. From before-and-after videos of fitness influencers to TikTok creators touting creatine’s ability to “transform your body,” it’s hard not to buy into the supplement. While some viral supplements seem too good to be true and may not live up to the hype, creatine is the exception, with science to back up the claims (more to come on that).
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As a novice in strength training, I used to be skeptical of taking a pre-workout supplement, but after consulting multiple health experts who said creatine could help me feel energized, increase my stamina, and build muscle, I decided to give it a go. Here’s what happened when I put creatine as a pre-workout to the test for 30 days.
What is Creatine, And What Does It Do?
Creatine is one of the most-researched fitness supplements available on the market—and most of the findings have yielded positive results. While creatine is an amino acid naturally produced in the body that helps create a steady supply of energy in your muscles, especially when you’re exercising, a 2017 study in the International Society of Sports Nutrition found that creatine supplementation can help improve athlete performance, speed up recovery, and prevent injury. What’s more, the study called creatine the most effective nutritional supplement available to increase high-intensity exercise capacity and lean body mass during training. The supplement is said to improve muscle growth and overall performance by boosting your workload, improving cell signaling, increasing cell hydration, raising anabolic hormone levels, and reducing protein breakdown. While there are a few different types of creatine, such as monohydrate, hydrochloride (HCl), and ethyl ester, monohydrate is the most studied form.
But creatine doesn’t only benefit those who hit the gym. Based on the results of a 2020 study in Translational Psychiatry, daily creatine intake may have antidepressant-like effects, namely on women. In fact, people who consumed about 1 gram of creatine a day showed a 31 percent lower risk for depression compared to those who only got 0.15 grams a day. Women can benefit from creatine in other ways: According to PharmEasy, creatine can help alleviate PMS, pregnancy, postpartum, and menopausal symptoms (one study in Obstetrics & Gynecology showed that the female reproductive cycle is directly linked to the body’s creatine levels).
My Experience Taking Creatine Every Day
Day One
Creatine has no flavor or taste (this was a relief, as I’ve had my fair share of protein shakes and powders with a chalky texture and unpleasant taste). Even some supplements that bill themselves as “tasteless” leave an icky film, but creatine doesn’t at all. I tried adding creatine monohydrate by the brand Mrm to both my coffee and water. Although the powder mixed more easily into the coffee, I didn’t notice any added flavor in either. After researching the best ways to consume creatine, I learned that pairing it with carbohydrates like fruits or protein may help your body absorb it more effectively, and you’ll reap the most fitness-related benefits by taking it at least 30 minutes before your workout.
I didn’t make any changes to my typical workout routine in order to establish a baseline for the effectiveness of the creatine supplement. I started taking creatine on a Monday, which is a lifting day for me. I mixed the powder into my afternoon coffee about half an hour before I headed off to my 45-minute functional strength training class. I chose my usual 20- and 25-pound weights and got to work. The workout felt just as difficult, but my energy level felt higher as I worked through each exercise. Placebo effect? Maybe.
Day 10
After adding creatine to my coffee for a few days, I ultimately landed on mixing it with orange juice as my favorite way to take it. Since day one, I have done two 5-mile walks down my city’s lakefront trail. Fast forward to day 10, doing the 12-3-30 felt different. I typically get to the last five minutes of any treadmill workout and hope the time will go faster, but this time, I felt slightly disappointed that the workout was almost over. For the first time, I completely lost myself in the podcast I was listening to, even though the workout was challenging. I felt energy and stamina like I’d never experienced before, and it was the first day I saw a noticeable change in my endurance.
Day 20
By day 20, I was using the heaviest weights I’ve ever lifted. My jaw dropped to the floor as I did four bicep curls with two 30-pound weights (granted my reps were low, and I did one arm at a time, but I was actually lifting them). At the start of my workout journey about six months ago, I could barely squat with 20-pound weights. I never dreamed that I’d be lifting more with my upper body less than a month into this creatine experiment. I don’t use the 30-pound weights for every workout, but I’ve been incorporating them here and there ever since.
Day 30
I travel pretty frequently for work, which can make working out consistently difficult. There were a few days in the month that I didn’t make it to the gym, but I still kept up my creatine intake since I read that taking creatine on rest days is still suggested (taking creatine even on days you don’t work out helps you maintain the progress made in your workouts). I mixed creatine into my morning coffee a few times this week and tried to fit in movement as much as possible while on the go. I was nervous heading back to the gym on day 30 after a few days off, but the gains I had made were apparent. Usually, resuming my workouts after a few days off would send me back to square one, but my stamina, endurance, and strength hadn’t faltered much, if at all. And I did notice a little more muscle definition in my biceps.
The Results I Experienced Taking Creatine
I have more energy
Overall, adding creatine to my pre-workout regimen has raised my energy levels and motivation to work out. This goes for during my workouts, too. I’ve noticed a significant increase in my stamina, and it takes me much longer to reach my point of muscle exhaustion than before I started taking creatine.
I’m not as sore, even though I’m lifting heavier
I used to struggle with recovery post-workout, and no amount of stretching or time in the sauna helped my aching muscles. Since taking creatine, I’ve noticed a significant reduction in pain throughout my body. I’m still sore when I add weight or reps, but now it feels manageable.
As someone who struggles with irregular menstrual cycles, I was even more excited to try out the supplement after learning it may have a positive effect on hormones. Although I didn’t notice any significant change in my cycle (I have an IUD, which has made my monthly period almost non-existent), I haven’t experienced as much bloating or cramping compared to when I wasn’t taking creatine.
I’m building muscle
While I know that a large part of experiencing fitness progress is consistency, I’m amazed by the definition I’m starting to see throughout my body. When I flex my arms, there is clear muscle definition on my biceps that wasn’t there before I started taking creatine. My clothes (particularly my pants) are fitting a little looser, though the number on the scale has stayed relatively the same.
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Sydney Cox, Contributing Writer
Sydney Cox is a Chicago-based writer and intimacy coordinator who is passionate about exploring the complexities of human connections and teaching readers to advocate for themselves. Sydney’s work has been featured in various publications, where they aim to foster open and honest conversations.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
