Should you take creatine if you do Pilates? It is not essential, and the answer depends mostly on how you practise. The recognised effect of creatine concerns successive bursts of short-term, high-intensity exercise: it can make sense for some dynamic classes, much less for a gentle session focused on breathing and posture. Here is how to tell where you stand.
What is recognised, exactly
In Europe, the authorised claim reads: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
This wording is deliberately precise. It says nothing about your flexibility, your posture or your figure, so we will not promise you anything of the sort.
Does your Pilates count?
The word “Pilates” covers very different practices. To find your bearings:
- Gentle mat Pilates: slow movements, control, breathing. This is far from the very intense, repeated efforts the claim refers to. Creatine has no particular reason to be part of it.
- Challenging reformer Pilates: depending on the class, the springs can be set quite heavy and the sets follow one another closely. It depends on how intense your session really is.
- Dynamic or circuit formats: when short, very intense blocks follow one another with little rest, you get closer to the type of effort concerned.
One simple question can guide you: at the end of your sets, are you really close to your maximum? If the answer is rarely yes, creatine is probably not a priority for how you practise today.
If you are over 55
A second claim concerns adults over 55: daily creatine consumption can enhance the effect of resistance training on muscle strength. It applies with 3 g a day and resistance training at least three times a week.
A reformer class with a real load can fit into this, as long as you keep to that frequency, on its own or alongside other sessions. We cover this in our article on creatine after 50.
If you decide to take it
- Aim for 3 g a day, every day, including days without a class.
- Pick a time that is easy to stick to, for example with breakfast: consistency is what counts.
- Check what is in the product, especially if you avoid certain ingredients. If you do not eat animal products, also read our article on creatine on a vegetarian or vegan diet.
Our Super Creatine Gummies were designed for this kind of routine: blueberry-flavoured, 2 gummies a day provide 3 g of creatine monohydrate, with 0 g of sugar (sweetened with maltitol and stevia). They are pectin-based, vegan and gluten-free. You can find them online and, in France, at our partner pharmacies.
Frequently asked questions
Do I need creatine to progress in Pilates?
No. Your progress depends first on attending classes regularly and on the quality of your technique. Creatine remains an option, relevant only if your practice includes very intense, repeated efforts.
Should I take it just before class?
No, the recognised effect is based on a daily intake of 3 g. Take it whenever suits you best.
Can I take it if I am pregnant?
No, creatine is not recommended for pregnant or breastfeeding women, including if you do prenatal Pilates.
Food supplement. Do not exceed the recommended daily dose. Not a substitute for a varied and balanced diet and a healthy lifestyle. For adults only. Not recommended for pregnant or breastfeeding women or for people with kidney problems. Ask a healthcare professional for advice if you are taking medication.
