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You’ve probably heard about creatine as a wonder supplement for muscles (not wrong)—and many experts feel it’s also especially important for women in particular.
“Creatine is basically a battery booster for your body and muscles,” says exercise physiologist and registered dietitian Jim White, ACSM-EP, CPT, RDN.
The human body makes creatine, but supplementing with the compound may allow you to lift heavier, sprint faster, move more explosively, and recover quicker, according to White. (Also of note: creatine may help with depression and brain fog, per recent research.)
So should you take it every day or just on days you work out?
Every day, all the way: Consistency is king as far as creatine is concerned. “To experience the benefits, you need to take it daily,” says Jenna Stangland, RD, CDDS, a registered and board-certified sports dietitian, the director of nutrition for the Minnesota Timberwolves, and the co-founder of A4 Health.
Failure to do so will result in lower amounts of the magic compound in your muscles, which means you won’t be able to reap the health and fitness benefits to the same extent, she explains. (FYI: A standard dose of creatine is 5 grams per day.)
And there’s no one best time to take creatine: “Research is inconclusive as to whether it’s better to take it before or after you exercise, so whichever time you make a drink is best,” Stangland says. So, if you only remember to take it after your workout or at night before you’re going to bed, that’s perfectly fine—you’ll still reap the benefits.
Take your daily creatine beverage to the next level with these ideas:
Creatine shot: Wellness shots don’t start and end with apple cider vinegar and wheatgrass. “If you want to consume creatine in a quick, efficient way, mix a scoop with two ounces of water and take it as a small shot,” says Stangland. Don’t forget to follow it up with a glass of water for maximal benefit, she says.
Lemonade: When life gives you lemons, make (creatine) lemonade. Mix a single five-gram scoop of unflavored creatine, freshly squeezed juice from a lemon, filtered water, and ice, says Stangland. You can also add honey so it tastes a bit sweeter.
Workout shake: The next time you whip up a pre- or post-workout drink in your shaker bottle or blender, toss a scoop of creatine in, says Stangland.
Our favorite, expert- and editor-approved creatine supplements:
Creatine Monohydrate
$43.00 at amazon.com
Micronized Creatine Monohydrate Powder
$24.99 at amazon.com
Creatine Monohydrate Gummies
$29.99 at amazon.com
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