What Creatine Levels Should I Be at When Working Out?

Author: Nicole Adler   Date Posted: 28 February 2017 

Many athletes are aware that creatine powder can provide benefits for endurance athletes and bodybuilders alike. So, if you already use some creatine powder from our Australian online supplements range, you might be wondering what creatine levels are optimal for your training purposes. To find out, and to learn more about creatine powder from our Australian online supplements range, please read our information below.

Creatine Levels

To determine the optimal creatine levels during your training, it is best to stick with the recommended dose of the supplement manufacturer. For example, if you use a creatine powder from our range of Australian online supplements, follow the recommended dosage on the label or on the website.

By following the instructions from the manufacturer, you can make sure that your creatine levels stay on point during your training. When creating your supplement, it is also important not to exceed the recommended amount of creatine powder, because this could cause side-effects.

Some creatine supplements need to be cycled as well, this means that the supplement should only be used for a couple of weeks. After a cycle, the athlete should stop using the supplement for a certain time before they start up another cycle.

The reason why athletes need to stop using creatine supplements for some time is to prevent the body from adapting its own creation of creatine. If creatine powder is used for too long, the body will start to decrease its own production of creatine considerably to keep creatine levels in the body balanced. However, if you follow this rule, you can get a lot of benefit from your creatine supplement without affecting your body’s own ability to make creatine.

The Functions of Creatine

Athletes can use creatine supplements for different reasons, but one of the main reasons why athletes supplement with creatine is getting more energy. If you’re an athlete, you’ve undoubtedly experienced what it is like to feel drained and fatigued during and after intensive workouts. When you experience this, it is likely that your glycogen levels are depleted.

When you use creatine, you basically have a back-up generator of energy. When creatine is stored in the muscles, it becomes creatine phosphate. Creatine phosphate can relinquish one of its phosphate groups to adenosine diphosphate (ADP) to create adenosine triphosphate (ATP), our muscle’s primary source of fuel. In short, supplementing with creatine could help an athlete to train just a little longer.

The use of creatine has also been linked to other benefits athletes can appreciate; this includes an increased ability to build muscle. When creatine enters the muscle, it does not only contribute to the creation of ATP, it also absorbs water. By absorbing water, the muscles become more voluminous and give the athlete a bulkier appearance.

Creatine supplements can improve the muscle tone of an athlete long-term as well, more specifically by promoting the muscle protein synthesis process inside the muscle cells. Of course, to benefit fully from the advantages of creatine, athletes must still combine the supplement with plenty of exercise and good nutrition.

Athletes Who Can Benefit

Recent studies have shown that creatine supplements could be effective for athletes focussed on high intensity training. The supplement seems to have a profound effect on long and slow aerobic training, so most endurance athletes can experience the rewards of creatine.

Of course, the specific benefits of creatine are subject to the time when you take the supplement. For example, when you take creatine before or during your training, it will give you more energy and enable you to train a little longer. However, if you use creatine after your training, you could enjoy reduced recovery time and better muscle maintenance.

Side-Effects of Creatine

The only side-effect of creatine when used in its appropriate dose is weight gain, which is a normal phenomenon since creatine will absorb water when it enters the muscle cells. Athletes can experience a water weight gain of two pounds during the first week of supplementation. Any weight gain following the initial gain in the first week is not attributed to water though, but to muscle gain.

Apart from muscle gains associated with creatine, there are no other reported side-effects resulting from the use of the supplement. However, there have been reported side-effects with athletes who exceeded the recommended dose of their creatine supplement. So, to avoid side-effects, athletes should always stick to the recommended of their creatine supplement.

If you haven’t used creatine supplements in the past, it could be a good idea to ask one of your local trainers for advice. Not only can they give you advice on preloading phases (if they should be necessary with your creatine supplement), they can also advise you on the times you need to take the supplement.

Are There Other Supplements That Could Support My Training?

In addition to creatine, there is another supplement in our range of Australian online supplements that could support your training, more specifically protein powder. A protein powder can provide an athlete with all types of benefits; this includes improved muscle growth, muscle repair and reduced recovery time after training.

Since there are many types of protein powder, most athletes should try different powders over time to find their preference. Even though protein powders are available in a range of flavours, each type of protein powder is commonly associated with a specific taste and texture. So, be sure to try several protein powders from our Australian online supplements range to determine which one carries your personal preference.


Getting the best levels of creatine is a matter of following the manufacturer’s instructions, although the levels of creatine in your body can be affected by the time you are taking your supplement. For example, if you take your supplement before training when your creatine phosphate stores are already full, adding more creatine will not make a difference. However, when you use creatine when creatine phosphate stores are depleted, it can make a difference where creatine levels are concerned.


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