What's the best time of day to take creatine?

The time that you'll actually remember. Some research suggests post-workout might have a small edge, but consistency matters far more than timing. Stir it into your morning smoothie or coffee and forget about it.

Can women take creatine?

Absolutely. Women benefit just as much as men, and creatine may offer additional benefits for women around bone density and cognitive health during menopause and beyond.

Does creatine help with anti-aging?

It supports healthy aging by helping preserve muscle mass and strength (slowing sarcopenia), supporting bone density, and showing promising effects on brain health in older adults. Combined with resistance training, it's one of the most effective tools for aging well.

What kind of creatine should I buy?

Plain creatine monohydrate. Skip the expensive 'advanced' versions (HCL, ethyl ester, buffered, etc.) — they cost more and aren't better. Look for the Creapure trademark on the label as a quality marker.

Can I take creatine in a smoothie?

Yes — it's actually one of the best ways to take it. Creatine is tasteless and dissolves cleanly into liquid. Stir 3-5g into your morning smoothie or protein coffee and you'll never notice it's there.

Creatine Monohydrate Guide: Strength, Recovery, Aging

Creatine Monohydrate Guide: Strength, Recovery, Aging from CrossFit BC. The most studied supplement on the planet. Benefits for strength, power, recovery, brain health, and healthy aging. Dosing, timing, and how we use it at…

Written by:: CrossFit BC
Section:: Nutrition
Reading time:: 8 min
Topics:: supplements, creatine, recovery, strength, healthspan, nutrition
Published:: Wednesday, April 15, 2026
Last updated:: Saturday, August 8, 2026

Creatine Monohydrate: The Complete Guide for Strength, Recovery, and Healthy Aging

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

Is creatine safe long-term?

Yes. Creatine monohydrate has been studied in long-term trials of 5+ years with no adverse effects in healthy adults. It's one of the most well-established safety profiles in all of sports nutrition.

Will creatine make me gain weight?

You may gain 1-2 lbs of intramuscular water in the first few weeks. That's water inside your muscle cells, not fat or bloating. Long-term weight changes come from increased muscle mass, which is the goal.

Do I need to load creatine?

No. Loading (20g/day for 5-7 days) just gets you to full muscle saturation faster. Taking 3-5g daily reaches the same end point in about 3-4 weeks. Either approach works.