Creatine monohydrate is undoubtedly one of the most widely studied and popular dietary supplements in the areas of sports/active nutrition, fitness and wellness, longevity and healthy aging, and athletic performance. Creatine monohydrate is a naturally occurring compound found in small amounts in certain foods and synthesized by the human body. It plays a crucial role in energy production, particularly, during higher-intensity, shorter-duration activities (e.g., weight lifting, sprinting, strength- and power-type work). Creatine is not an essential nutrient; it is an amino acid derivative, naturally produced in the human body from the amino acids glycine and arginine. Creatine itself can be phosphorylated by the enzyme creatine kinase to form phosphocreatine, which is used as an energy buffer in skeletal muscles and in the brain.

Creatine monohydrate is an extremely well-researched dietary supplement with a strong safety profile and repeatedly demonstrated efficacy in enhancing human performance, especially, in higher-intensity, shorter-duration physical activities, tasks, and efforts. Importantly, its benefits extend beyond applications in the human performance realm, with potential uses and powerful purpose specific to boosting cognitive function, neuroprotection, and healthy aging.

While most healthy individuals can safely use creatine monohydrate supplements, it’s always advisable to consult with a healthcare provider, prior to starting any new supplementation regimen. Overall and in general, creatine monohydrate is very well-tolerated, while some individuals may experience minor side effects, particularly, when supplementing with relatively high doses. These side effects can include: water retention; body weight gain; gastrointestinal discomfort; muscle cramps. Again, here, it’s important to note that many of these aforementioned side effects are associated with taking in relatively higher doses, and side effects can often be mitigated/eliminated by simply reducing the dosage or splitting the dosage into smaller amounts throughout a day.

Creatine monohydrate offers its myriad of benefits to women, equally as much as it does to men. Women supplementing with creatine monohydrate can experience outstanding improvements in muscle strength, power, and endurance, in addition to augmenting recovery from several different forms of training. Further, creatine monohydrate supplementation may be particularly valuable during perimenopause and post-menopause periods of time; specifically, during these stages of a woman’s life, creatine monohydrate can help to prevent muscle loss, support optimal bone health, and boost energy and cognitive function, making it a must-take for high-level, sustainable, and long-term well-being and vitality.

While you don’t “have to” stack a Creatine Monohydrate supplement with a Pre-Workout supplement, it’s perfectly safe to do so, and, through my experience and in my professional opinion, you can truly optimize the synergistic effects of both a Creatine Monohydrate and Pre-Workout supplement, when you combine them and ingest prior to/during your training session. I say: Stack ‘em up, and crush it!

To be honest, consistency – as opposed to exact and precise nutrient timing – with your creatine monohydrate supplementation strategy is the major key. Here, you have several amazing options, in terms of when you take your creatine monohydrate supplement, from pre-workout, to post-workout, and/or with one of your meals during a day. Regular, steady, methodical use and supplementation, in a manner that suits your personal preferences and unique lifestyle best and ideally, is the approach that will undeniably elicit the most phenomenal results, short- and long-term. Stay consistent, keep up the excellent work, and fully enjoy the fruits of your labor.