Many people feel creatine monohydrate supplementation alters their sleep. Creatine ingestion shortens total and deep sleep in rats, probably by affecting sleep homeostasis. Despite shortening sleep, creatine often produces numerous beneficial health effects.
Creatine supplementation increases creatine stores in the brain. By reducing the accumulation of adenosine and adenosine triphosphate in the brain during wakefulness, creatine supplementation seems to reduce sleep depth, duration, and “rebound sleep” after sleep deprivation.
Taking a creatine supplement may increase testosterone, which can improve sex drive or more serious issues like erectile dysfunction. A supplement is likely much cheaper and more simple to use than other methods to increase testosterone like a patch or injection.
Yes, you can take creatine before bed. But is there any advantage of that? Creatine may reduce sleeplessness. We know that creatine increases the mitochondrial health of the brain and we know that when we sleep our brain heals itself.
Creatine, which is produced naturally in the body, consumed in our daily diets and ingested through supplementation can be taken before bed, or rather, there's no evidence to suggest the contrary.
New research indicates that creatine is also important to brain function, affecting mood and cognition. Early trials suggest creatine supplementation can improve stress resilience, depression, and brain functions such as memory.
Most people take their Creatine in the morning because it's easy to habit-stack with breakfast or your other supplements. But you could take it in your pre-workout or Intra workout drink, or have it post-workout. The most important thing to get the effects of Creatine is consistency.
Yes, you should take creatine on off days. To reap the benefits of creatine, you need to take it consistently so your body has enough creatine stores to use during exercise. Not taking it on your rest days reduces the amount of creatine in your cells, and your body won't have as much to utilize at your next workout.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.
Studies show that the best times to take creatine are before or after your workout.
The addition of creatine phosphate to the insemination media enhances the fertilizing capacity of sperm (both motility and velocity) during in vitro fertilization [34]. Creatine also enhances sperm capacitation by increasing adenosine triphosphate levels when added to in vitro fertilization medium [35].
Timing is not crucial
According to a study published in the Journal of the International Society of Sports Nutrition, there's no significant difference in muscle creatine uptake when creatine is consumed at different times of the day. This means that you can take creatine whenever it works for you.
Bottom Line on How Long it Takes Creatine to Work
Taking a modest dose of around 3-5 grams daily can produce increased strength and endurance in around 2-4 weeks. While creatine loading, taking 20-25 grams daily for 7 days followed by a lower maintenance dose, can produce results in 5-7 days.
Unfortunately, creatine also comes with some negative side effects for certain people. Studies have documented creatine causing issues related to mood and anxiety – such as panic attacks or sudden mood swings – among some users.
There is concern that creatine causes acne. Research has not shown this to be accurate. In fact, topically applied creatine can improve the skin's appearance. Creatine's link with acne is likely due to people exercising more while they take the supplement, which causes more sweating and bacteria buildup on the skin.
But, recent studies have suggested that creatine supplementation may have a positive impact on sexual performance. One study found that men who took creatine supplements experienced an increase in testosterone levels, which can lead to improved sexual function and libido.
Creatine still increases testosterone levels at rest, meaning it's not actually necessary to exercise alongside it to receive its benefits for facial hair growth. This happens because the elevated levels of free testosterone lead to the conversion of DHT.
In fact, research has found that those taking creatine monohydrate long-term “typically gain about twice as much body mass and/or fat free mass” compared to those not taking creatine. This is an extra 2 to 4 pounds of muscle mass during a 4 to 12 week training cycle.
Answer: You should never miss a full day. If you do, then double up the next day. If you miss more than 3 days, reload otherwise taking the daily maintenance dose will require a couple of weeks to get you back where you should have been to maximize benefit.
So, the wash-out period for creatine, if you've taken it regularly, is about a month. But what you're describing is more of a recurring dosage pattern. In your situation, as long as the total intake from those five weekdays that you take creatine, average out to something like 3–5 grams a day, I wouldn't be worried.
All muscle built while using creatine will remain, and your work out will remain effective. You may notice a gradual decrease of exercise effectiveness, though it will simply return to your pre-creatine results, and no worse.
For best results, you should mix 3-5 grams of creatine with 8 ounces of water to increase the amount of time it takes your body to absorb it. On top of that, you should drink about a gallon of water or 3-4 liters each day to maintain optimal hydration when supplementing with creatine.
Even if you only exercise a little bit — whether you're taking your dog for a walk or heading up and down the stairs — that's already going to increase the uptake of creatine in the muscles and brain. So, you can definitely take creatine if you don't go to the gym or if you're not trying to get 'big'.
Simply put, you shouldn't dry scoop creatine.