Skip to main content
​Before and After Creatine: Real-Life Results and Benefits

​Before and After Creatine: Real-Life Results and Benefits

Posted by Leonard Shemtob on May 27, 2024

Creatine has become one of the most popular supplements in the fitness world, renowned for its ability to enhance strength and muscle growth. But what exactly happens when you start taking creatine?

This article will take you on a journey from before you even start taking creatine to what you might experience after using it for a while. 

We'll explore how creatine works in your body and what kind of results you can expect, so you can decide if it's the right choice for your fitness goals.

[Related] Creatine Vs Pre-Workout: Which One is Better?

Short Summary

  • Considering creatine? Dive into what to expect before you even take your first scoop.
  • Unlocking creatine's potential: Understand how creatine works to enhance your workouts.
  • The creatine timeline: Discover what changes you might see in your body after using creatine.
  • Long-Term Benefits: Examination of the sustained benefits of creatine, including muscle growth, enhanced endurance, and overall performance improvements.
  • Top Creatine Supplements: A review of some of the best creatine supplements available on the market to help you choose the right one.
  • Getting Started with Creatine: Begin your fitness journey with the highly recommended creatine supplement, Creatine by Psycho Pharma, and experience the benefits firsthand.

Understanding Creatine

Creatine is a natural substance found in your muscles, but you can also get it from certain foods like red meat and fish. It plays an essential role in giving energy during short bursts of intense physical activity. When you exercise, your body breaks down a molecule called ATP (adenosine triphosphate) to release energy. 

This process is rapid but limited, especially during high-intensity activities. Here's where creatine comes in: it helps regenerate ATP, allowing your muscles to sustain their energy output for a bit longer.

Supplementing with creatine can improve the body's creatine stores, resulting in enhanced exercise performance, muscle growth, and recovery. It's a simple and effective way to boost your workouts and achieve your fitness goals.

Before Taking Creatine

Before starting creatine supplementation, it's important to understand where you stand in terms of fitness and performance. This means taking a good look at your current workout routine, strength levels, and overall fitness goals.

You might notice that you feel tired quickly during workouts or struggle to lift heavier weights. Maybe you're not seeing the muscle growth you'd like, despite putting in the effort. These are common signs that your body could benefit from a boost, and creatine might be the solution.

It's also helpful to take baseline measurements of your fitness levels before starting creatine. This could include recording your strength, endurance, and muscle mass. By knowing where you're starting from, you'll be better able to track your progress once you begin supplementation.

After Taking Creatine: A Timeline of Transformations

Now that you've incorporated creatine into your routine, let's explore what you might experience over time:

After One Week

In the first week of taking creatine, you may notice a slight increase in muscle fullness and weight. This is due to the water-drawing properties of creatine, which can cause your muscles to appear more pumped and defined. However, this initial body weight gain is primarily due to water retention and not necessarily an increase in muscle mass.

After One Month

As you continue taking creatine for a month or more, you can expect to see more significant changes in your strength and muscle mass. With consistent training and proper nutrition, creatine can help promote muscle protein synthesis and muscle growth, leading to an increase in lean muscle mass. You may find that you can perform more reps, lift heavier weights, and push through plateaus more easily.

Additionally, you may notice improvements in your high-intensity exercise performance. Creatine helps to regenerate ATP more quickly, enabling you to perform better during short bursts of intense activity, such as sprinting or weightlifting.

After 3 Months

After three months of consistent creatine supplementation, you can expect to see even more impressive transformations in your body and athletic performance. 

Your muscle mass and strength levels should continue to increase, and you may find that you can maintain a higher intensity during your workouts for longer periods. Moreover, you may experience enhanced recovery between workouts.

Remember, these are general timelines and individual results may vary. Factors like genetics, training intensity, and diet can all influence your experience with creatine.

Before and After Creatine: Results

Creatine is a popular supplement for a reason! Many users report a range of positive changes in both their physical performance and even their mental focus. 

Here's a breakdown of what you might experience before and after incorporating creatine into your routine:

Muscle Fullness: Initially, users often experience an increase in muscle volume due to creatine drawing water into muscle cells, giving them a fuller appearance.

Enhanced Workout Performance: Over time, individuals typically notice improved performance during high-intensity activities like weightlifting or sprinting, attributed to creatine's role in replenishing ATP stores.

Quicker Recovery: Many users report reduced muscle soreness post-workout and faster recovery times, allowing for more frequent and potentially more effective training sessions.

Muscle Growth: With consistent weight training and creatine intake, users may experience muscle growth as a result of better workouts and improved recovery, although this development is gradual and becomes more pronounced over time.

Sharper Cognitive Functions: Some users report increased alertness and improved cognitive performance, especially when facing situations of sleep deprivation or mental fatigue.

Protection Against Neurological Diseases: Emerging research suggests that creatine may have protective effects against neurological diseases like Parkinson's and Huntington's. While more studies are needed, this potential benefit is promising.

Creatine Before and After: Side Effects

Water Weight Gain: This is a common initial effect as creatine pulls water into your muscles. Don't worry, it usually stabilizes within a few weeks.

Stomach Upset: Some people experience stomach discomfort or indigestion, especially at higher doses. Consider taking creatine with meals or splitting your dose into smaller amounts.

Dehydration Risk: In some cases, creatine supplementation may increase the body's need for water, potentially leading to dehydration if adequate fluid intake is not maintained.

While rare, there have been some reports of more serious side effects such as liver dysfunction or kidney damage, particularly with prolonged or excessive creatine usage. 

However, these instances are uncommon and typically associated with high doses or pre-existing medical conditions.

[Related] What Are The Side Effects of Creatine?

How Long Until You Feel the Effects of Creatine?

The timeline for experiencing the effects of creatine supplementation can vary from person to person, with individual responses differing based on various factors. 

Many individuals start noticing subtle improvements in their workouts and performance after about 1 to 2 weeks of consistent creatine use. More significant changes typically become clear after 4 to 6 weeks of consistent creatine supplementation. 

This timeframe often marks the point where users observe enhanced muscle fullness, improved workout performance, and faster recovery between workouts.

For significant muscle gains and strength, several months of consistent creatine use and training are typically needed. Results vary from person to person, but maintaining a regular routine is key to maximizing creatine's benefits over time.

When to Take Creatine? Before Or After a Workout

A common question among those new to creatine supplementation is whether it's better to take creatine before or after a workout. Both timing options have their benefits:

Taking Creatine Before a Workout

Taking creatine before a workout can provide an immediate boost in energy and performance. By replenishing ATP stores, creatine helps you power through intense exercise, potentially enhancing strength and endurance during your session.

[Related] Can You Mix Creatine with Pre Workout?

Taking Creatine After a Workout

Many experts recommend taking creatine after a workout. Post-workout, your muscles are primed to absorb nutrients, making this an ideal time for creatine supplementation. This can help with your muscle growth and recovery, as the body uses creatine to repair and build muscle tissue more effectively.

Ultimately, the effectiveness of creatine supplementation before or after a workout may vary based on individual preferences, goals, and workout routines. Some individuals may find that taking creatine before exercise enhances their performance and energy levels during the workout, while others may benefit more from post-workout supplementation for recovery and muscle growth.

Experimenting with both pre- and post-workout creatine intake and observing how each approach impacts performance, recovery, and overall results can help individuals determine the timing that works best for their specific needs and goals.

Best Creatine Supplements to Consider

1- Creatine by Psycho Pharma

Creatine by Psycho Pharma

Get 5 grams of creatine monohydrate with Psycho Pharma's Creatine Supplement. 

Creatine is widely recognized as a consistently effective supplement for improving muscle mass, increasing strength, enhancing endurance, and boosting overall performance.

Key Benefits

  • It increases your strength.
  • It boosts your muscle growth.
  • It helps increase your muscle mass.
  • It enhances your endurance.
  • It improves your overall performance.

Customer Reviews

 Good stuff

“good stuff, good quality, good price - will order again”


2- Creatine-X by PrimaForce

Creatine-X by PrimaForce

Creatine-X by Primaforce offers a blend of ten types of creatine, providing 5 grams per serving and a total of 250 grams per container. This supplement is formulated to support muscle growth, recovery, and strength. 

Tested for purity and potency in an NSF-certified, GMP-compliant, and FDA-registered facility, each batch is verified by independent, ISO-accredited laboratories. It is non-GMO and gluten-free, suitable for those looking to enhance their athletic performance and fitness.

Key Benefits

  • It improves your muscle strength.
  • It boosts your power and endurance.
  • It enhances your lean muscle mass.
  • It accelerates your muscle recovery.

Key Ingredients

  • Creatine Monohydrate
  • Creatine Chelate
  • CON-CRET® Creatine HCl
  • Creatine Citrate
  • Creatine Anhydrous
  • Creatine AKG (2:1)
  • Creatine Ethyl Ester HCl
  • Creatine Pyruvate
  • Di-Creatine Malate
  • Tri-Creatine Malate

3- Jetmass Creatine by GAT Sport

Jetmass Creatine by GAT Sport

GAT Sport’s JetMASS™ is a creatine formula containing 5 grams of Creapure® along with carbohydrates and other essential nutrients. It is designed to support strength, power, and muscle mass. Creatine monohydrate is a well-researched sports supplement known for its effectiveness. 

Supplementation with creatine monohydrate increases the capacity of the phosphocreatine energy system, which the body utilizes for short bursts of intense activity lasting around 8 seconds. 

By enhancing this energy system, improvements in strength, power output, and lean muscle mass may be observed.

Key Benefits

  • It enhances muscle growth.
  • It replenishes muscle with muscle-building nutrients.
  • It supports hydration and recovery.
  • It helps reduce muscle soreness.
  • It promotes sustained energy.
  • It speeds up your muscle recovery.

Key Ingredients

  • Creatine Monohydrate
  • Waxy Maize
  • BCAAs

Customer Reviews

 Decent Stuff

“Well dosed, good flavor, mixes easily. A little more expensive than some of the other basic powders, but worth it to avoid clumping, or choking down chalkiness. Have purchased several times.”

-David L.


“Great product quick recovery good taste No nonsense straight to the point will end up using more often”



“Literally the best creatine supplement I have ever taken. Bumped up from 212 to 226 by using two jars as well as a mass gainer protein. It tastes sooooo damn good! (got 1 jar of each flavor. orange creme was definitely my favorite tho) Perfect for a post workout/recovery drink”


*Bonus* Wild Thing by Assault Labs (Best Pre-Workout with Creatine)

Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement containing amino acids, creatine, and other nutrients to support muscles during workouts. It includes nootropics designed to enhance focus and workout energy. Wild Thing also aims to improve vascularity and muscle pumps.

The supplement features a unique caffeine blend, including patented ZumXR® and Infinergy®, along with other forms of caffeine, providing both an immediate energy boost and sustained release throughout the workout. 

Wild Thing by Assault Labs is formulated to enhance workout performance through a combination of muscle and mind-supporting ingredients.

Key Benefits

  • It increases your energy levels.
  • It enhances your focus.
  • It boosts your strength.
  • It improves your muscle pumps.
  • It helps improve your muscle endurance.
  • It enhances your mood.
  • It accelerates your muscle recovery.
  • It reduces muscle fatigue.
  • It fuels your overall workout.

Key Ingredients

  • DiCitrulline Malate/Infinergy®
  • Beta-Alanine
  • Alpha-Glyceryl Phosphoryl Choline
  • Agmatine Sulfate
  • Creatine Anhydrous
  • L¬-Glutamine
  • Choline Bitartrate
  • Caffeine Anhydrous
  • L¬-Tyrosine
  • L-Norvaline
  • ZumXR®
  • Huperzine A
  • Infinergy®
  • Cocoabuterol®
  • Thinkamine®

Customer Reviews

 Great Pre workout

“Definitely a great Pre workout supplement. Gives you the energy needed to push through those intense workouts.”

-Donald J.



“Excellent preworkout wakes you up fast keeps you alert and focused no crash, pump is amazing aswell.”


 My FAVORITE Pre-workout

“I've tried a lot of preworkouts over the years, and I keep coming back to WILD THING. No other sup makes my training as intense or effective. Good flavors, decent pump, and the ingredients to super-charge your workout... What's not to like?”


FAQs: Before and After Creatine

Q: What are the benefits of taking creatine?

A: Creatine supplementation can enhance workout performance, increase muscle mass and fat-free mass, improve strength and endurance, and support quicker recovery after intense exercise.

Q: How long does it take to see results from creatine?

A: Some users may notice increased energy levels within a few days. Performance improvements typically become noticeable within 1-2 weeks, while significant muscle growth and strength gains often take several months of consistent use.

Q: When is the best time to take creatine?

A: Creatine can be consumed before or after workouts. Taking it before a workout can boost immediate performance while taking it after can enhance recovery and muscle growth.

Q: How should I start taking creatine?

A: Start with the recommended dosage shown on the product label. Some users begin with a loading phase (higher dose for the first week) followed by a maintenance phase (standard dose). Always consult a healthcare professional if you have any concerns.

Q: Are there any side effects of taking creatine?

A: Common side effects include dehydration, digestive issues, and temporary body weight gain due to water retention. Rarely, long-term high-dose use may impact kidney or liver function.

Q: Is creatine weight gain permanent?

A: No, creatine weight gain is not permanent. The initial weight gain is often due to water retention in the muscles, which can decrease if you stop taking creatine. Long-term weight gain from creatine use is usually due to increased muscle mass from improved workouts.

Q: Is creatine OK to take every day?

A: Yes, creatine is generally safe to take every day. The typical maintenance dose is 3-5 grams per day. Always consult with a healthcare professional if you have any health concerns.

[Related] Is Creatine OK To Take Every Day?

Before and After Creatine: The Bottom Line

Creatine is a popular supplement that can boost your energy during workouts and help build muscle over time. While results may vary, many users notice positive changes within the first few weeks of use. Whether taken before or after workouts, creatine can provide significant benefits when used consistently.

By incorporating creatine into your routine, staying hydrated, and fueling your body properly, you can maximize the potential benefits and reach your fitness goals. 

If you have any pre-existing health conditions, consult your doctor before starting creatine to ensure it's safe for you. Whether you choose to take creatine before or after your workouts, consistency and proper dosing are key to achieving the best results.

This article has explored the various aspects of creatine, from its effects before and after use to choosing the right type for you. 

We hope this information empowers you to make informed decisions about creatine supplementation and unlock its potential to elevate your workouts!


Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.