Creatine: Benefits, Timing and Expert Guidance — As Seen in Glamour

Creatine has long been associated with athletes and bodybuilders, but in recent years it has moved firmly into the mainstream. From strength training to general wellbeing, more people are exploring how this widely studied supplement can support energy, performance and even cognitive health.

Dr Barbara Kubicka, founder of Clinicbe, was recently featured in Glamour discussing how creatine works, when to take it, and whether it’s the right supplement for you.
Read the original feature here:
https://www.glamourmagazine.co.uk/article/when-to-take-creatine

Below, we expand on her insights and what they mean in practice.

What Is Creatine and How Does It Work?

Creatine is a naturally occurring compound found in the body, primarily in muscles and the brain. It is also obtained in small amounts from foods such as red meat and fish.

As Dr Kubicka explains:

“Its primary role is to help your body produce energy in the form of ATP (adenosine triphosphate), which is essentially in plain terms is the body’s ‘energy currency’.

“ATP is what fuels nearly every cellular process, from muscle contraction to brain function and creatine helps regenerate ATP quickly during periods of high demand, such as exercise.”

In simple terms, creatine helps your body produce quick bursts of energy — particularly useful during exercise or periods of physical or mental stress.

What Are the Benefits of Creatine?

Creatine is one of the most researched supplements available, with consistent evidence supporting its benefits.

“Creatine supplementation can improve overall strength, power and exercise performance, making it particularly useful for resistance training.”

While it is often associated with muscle growth, its role is more supportive than direct, as Dr Kubricka explains:

“enabling you to train harder and recover more efficiently”.

Beyond physical performance, creatine is increasingly being explored for its impact on brain function:

“Creatine is also important for brain function — particularly in situations of stress, fatigue or sleep deprivation, although this area is still evolving.”

This broader impact is one of the reasons creatine is gaining interest beyond the fitness space.

How Should You Take Creatine?

When it comes to supplementation, simplicity is key. Dr Kubicka advises

“A daily dose of 3–5 grams is sufficient for most individuals.

“Some people choose to begin with a short ‘loading phase’ of higher doses to saturate muscle stores more quickly, but from a medical standpoint this is not necessary, consistent daily intake achieves the same outcome over a few weeks.”

Creatine monohydrate remains the most widely studied and reliable form, with strong evidence supporting its safety and effectiveness.

When Is the Best Time to Take Creatine?

One of the most common questions is whether timing matters.

According to Dr Kubicka, consistency is far more important:

“The most important factor is consistency rather than taking it at a specific time of day.”

That said, there may be a small advantage in taking it after your workout as this might offer a “small benefit.”

However, practicality should come first:

“In practical terms, taking it at a time you can stick to daily, such as with breakfast, is perfectly adequate.

“It can be taken with water or alongside a meal, which may slightly aid absorption.”

Are There Any Side Effects?

Creatine is generally well tolerated, but like any supplement, it’s important to understand potential effects.

“Some people experience mild side effects such as bloating or water retention, particularly when first starting or if taking higher doses.

“It can also cause a small increase in body weight due to water being drawn into muscle cells, which is not harmful but worth being aware of. Individuals with pre-existing kidney conditions should consult a doctor before use, as creatine is processed through the kidneys.”

As with any supplement, a personalised approach is always recommended.

A Holistic Perspective on Supplementation

At Clinicbe, supplements are never viewed in isolation. Creatine can be a useful addition to a broader wellbeing strategy — but it should sit alongside nutrition, sleep, movement and overall lifestyle.

Dr Kubicka summarises its role clearly:

“Overall, creatine is a well-tolerated and effective supplement with a strong safety profile. When used appropriately, it can support physical performance, cellular energy production and potentially aspects of cognitive and general health, making it a sensible option for many individuals looking to optimise both training and overall wellbeing.”

Final Thoughts

Creatine is no longer just for athletes — it is a versatile, well-researched supplement with benefits that extend beyond the gym.

The key takeaway?

Consistency, appropriate dosing and individual suitability matter far more than trends or timing hacks.

If you’re considering adding creatine to your routine, expert guidance can help ensure it aligns with your personal health goals and overall wellbeing strategy.

Supporting Your Wellbeing at Clinicbe

At Clinicbe, we take a personalised, medical approach to supplementation and wellness — ensuring that every recommendation is tailored to your individual needs.

Our services go beyond standalone supplements and may include:

• OligoScan testing to assess mineral balance and toxic load
• Vitamin injections for convenient and effective nutrient support
• Glutathione therapy to support detoxification and cellular health
• IV Nutritional Therapy (IVNT) for targeted nutrient delivery and energy support
• Collagevita multicollagen to support skin, energy and overall health

Whether you are looking to optimise performance, improve energy levels or support long-term wellbeing, our team can guide you through a tailored approach that works for your lifestyle.

Consultation

If you would like to explore personalised skin rejuvenation treatments with Dr Barbara Kubicka and the Clinicbe team, we invite you to arrange a confidential consultation.

→ Consultation

Clinicbe, London

Dr Barbara Kubicka works at her own exclusive Clinicbe based in Knightsbridge. Established in 2012, the clinic offers a comprehensive range of anti-ageing and medical treatments for face, skin, body, hair and wellbeing. the clinic is based in Knightsbridge, ideally situated for those who live and work in West London, including Belgravia, Sloane Square, Chelsea and Mayfair ;and even attracts patients from overseas.

To learn more, please contact us to arrange a  private consultation to discuss your requirements in confidence and without obligation. It’s an excellent opportunity to benefit from expert advice on skincare, whatever your area of concern.

For further information or to arrange a confidential consultation, please contact us on 0207 125 0521 or email info@clinicbe.com.

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Article Name

Creatine Benefits & Timing – Expert Advice

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As seen in Glamour, Dr Barbara Kubicka explains creatine benefits, timing and safety. Discover how to take creatine for energy, strength and wellbeing.