Ask an expert: How to use creatine for workouts and recovery

With a growing body of evidence to suggest the benefits of a daily creatine dosage,¹ it’s no surprise that H&B’s sports nutritionist Emily Foster already believes it can boost sport performance.

Emily – who has a Masters in sport and exercise nutrition – has worked with Oxford United’s football team, as well as with Iron Man athletes to build their overall strength and stamina.

Want to know how creatine could put you among their ranks? Emily has plenty to tell us about what creatine is, how we can benefit from it and just how much we should be taking to smash those PBs.

“Creatine is made up of three amino acids – arginine, glycine and methionine – with around half of our body’s creatine being made in the liver and kidney and the rest we get from what we eat,” says Emily.

Sources of creatine include meat and fish but it can also be found in supplement form vegan creatine supplements. There are lots of different creatine types and one of the most commonly supplemented is creatine monohydrate.

 

“Some research suggests that creatine has an anti-inflammatory effect³ as well, which means it can reduce inflammation related to exercise,” says Emily. “This can even have a knock-on effect for some people – by reducing inflammation in the body, this can help to reduce joint pain and speed up recovery, too.” However, while creatine has demonstrated potential benefits in reducing muscle damage and supporting recovery, the effects can vary per person and research is still ongoing.

Before taking creatine for the first time, you should speak to your GP or healthcare provider especially if you have underlying health conditions. But presuming you're good to go, take your creatine with carbohydrates – whether that's before or after a workout, it won't make any difference.

“Taking creatine alongside your carbohydrates triggers the release of insulin and means that your body is going to uptake more creatine within the muscles, producing more energy,” says Emily. So, you could have it with a snack or with your pre-workout, or even the night before with a source of carbs at dinner. Check out our guides to football nutrition and cycling nutrition if you’re interested in specific sports.

"With that comes the interest in supplements such as protein powders and creatine to support muscle growth and recovery.”

“Creatine, protein powder and caffeine. Those three supplements could lead to improvements in performance by potentially increasing muscle size and increasing muscle strength.”¹⁰

For more ideas on fuelling your workouts, check out how protein supports your sport goals or the ultimate guide to running gels.