Creatine for Pickleballers Part 2: What to Know Before You Start Supplementing
The common mistakes that cancel out creatine’s benefits
If you read our last piece on creatine, you already know this: it’s not just for weightlifters. Creatine has real benefits for recreational pickleball players—especially those of us in our 50s and beyond—helping with muscle recovery, energy production, and even brain function. But if you’re thinking about actually adding it to your daily routine, you probably have a few questions.
So let’s go deeper. What kind of creatine? When do you take it? Is there a loading phase? What if you don’t work out other than pickleball?
Let’s break it down.
What Kind of Creatine Should You Take?
Stick with the classic: creatine monohydrate. It’s the most researched, most affordable, and most effective form available. You’ll see other versions marketed as “micronized,” “ethyl ester,” or “buffered,” but the evidence just doesn’t support them being any better—only more expensive.
Look for brands with third-party testing (like NSF Certified or Informed Sport) to ensure quality and purity, especially if you’re picking it up online.
How Much Should You Take?
The standard dose is 3 to 5 grams per day. That’s about one teaspoon. No need to get fancy—just mix it into water, coffee, or a smoothie. It has no taste, though some people prefer capsules if they don’t like mixing powders.
You may have heard of a “loading phase,” where you take a lot more for a week or two. Ignore that, it’s totally not necessary. Most recreational athletes will be fine just taking 3-5 grams a day consistently. You'll reach saturation in about 3–4 weeks either way.
When Should You Take It?
Timing isn’t critical—but for simplicity, take it once a day, whenever it’s easiest to remember. Some studies suggest slightly better absorption when taken after exercise, especially with a meal or carbs. But the most important thing is consistency.
So if you play in the morning, take it with breakfast. If you work out in the afternoon, throw it in your post-match protein shake. Just don’t overthink it.
Will It Make You Bloated?
A common worry, especially among women, is water retention. Creatine does pull water into the muscle—but not into the belly or face. It won’t make you look puffy or “bulky.” The extra water lives inside your muscle cells, where it actually improves hydration and performance. And the added weight typically went along with the heavy loading (10-20 grams a day). That’s not needed, so you shouldn’t notice anything at all.
What If You Don’t Lift Weights?
Even if pickleball is your only form of exercise, creatine can still help. It supports explosive movement, quick recovery between points, and overall energy production—all of which apply on the court. But if you also do any resistance training or high-intensity cardio, the benefits multiply.
Bottom Line
Creatine isn’t a miracle supplement, but it is one of the most effective, well-studied, and low-risk options out there. It supports muscle strength, endurance, and even brain health—especially in adults over 50. And it costs less than a cup of coffee per week.
If you’re playing 3+ times a week, doing some strength work, and want to keep your energy up, recovery smooth, and mind sharp, creatine might just earn a spot in your pickleball pantry. (check with your doctor ;-)
The effects of creatine supplementation on cognitive performance—a randomised controlled study. (2024). Front. Nutr. 11:1424972
