Creatine is the most studied performance supplement in sports nutrition, but it's also the most misunderstood. If you've been researching ways to build muscle, you've probably come across creatine already as a way to help supplement your muscle growth.
But how exactly does it fit into your muscle building regime, what are its benefits, and is it actually worth taking? Don't worry, we've done all the research for you. By the end of this blog, you'll learn how creatine fits with your muscle building goals, the dosage you'll need and which creatine supplements will suit your needs best.
What is creatine, actually?
Creatine is a naturally occurring compound your body makes and uses for energy. Specifically, it is associated with ATP (adenosine triphosphate) availability in the body, the immediate fuel that your muscles use.
Your muscles only store a small amount of ATP, hence creatine supplementation is associated with phosphocreatine availability in muscles, supporting your body's fastest energy pathway. Usually used for short and explosive bursts of effort, creatine is especially useful during high-intensity training.
Rather than a traditional supplement, taking creatine acts more as replenishing something your body already naturally makes and uses, so you can perform better both physically and mentally.
5 evidence-backed creatine benefits
Creatine is known to have many potential health benefits, backed by significant nutritional research. Here's five of the most common and established creatine benefits.
1. Increases strength and power output
One of the most established benefits of creatine is how it can increase your strength and power output after regular supplementation. In fact, in a 2003 study published by the US National Library of Medicine, a 2003 study published in the US National Library of Medicine found that participants combining creatine supplementation with resistance training saw greater average strength improvements than those taking a placebo - though individual results will vary (no supplementation). Having already been verified more than 20 years ago, it's safe to say that creatine has been widely studied in the context of strength training performance.
2. Improves high-intensity performance
Another well-researched benefit of creatine supplementation is how research has explored its role in supporting high-intensity athletic performance, especially sprints, lifts, and repeated bouts of exercise. Creatine is associated with ATP availability, which may increases energy output during activities involving intermittent, high-intensity, short bouts of exercise.
3. Faster recovery between training sessions
Studies have found that some research suggests creatine may support general recovery after training; individual results will vary Creatine's recovery benefits also have the potential to affect all who supplement with it, regardless of age.
4. Enhances cognitive function
Creatine is also known to have subtle cognitive benefits. A small amount of creatine is present in the brain to support energy production, and some studies has explored creatine's potential role in supporting general mental energy; consult a healthcare professional for any medical concerns.
5. Possible benefits in older adults
Research has also shown that creatine may benefit older adults, particularly when it comes to age-related health decline. As some research has explored creatine's potential role in supporting muscle maintenance in older adults; speak to a healthcare professional for personalised advice.
Creatine before and after: What to expect
As with all health supplements, taking creatine is about the long game. It can take months to feel and see its effects depending on your dosage, but here's what you can expect:
During loading phase (1 week)
Depending on how quickly you want to see effects, you may want to consider a 'loading phase' where you take 20g creatine a day (split into four doses) for a week to saturate your muscles faster. Otherwise, you can follow the directions on your creatine supplement (usually 5g a day) and saturate your muscles in three to four weeks.
During the loading phase, you'll probably see:
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Slightly fuller-looking muscles
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Up to 1kg weight gain due to water retention
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Temporary mild bloating
After 2-4 weeks
After two to four weeks of consistently taking creatine, you may experience the following effects:
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Increase in strength (especially when it comes to short, explosive lifts and exercises)
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More reps at your usual weight (due to your ATP replenishing faster)
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Better recovery between sets and during your rest days
After 4-8 weeks
Long-term effects of consistent creatine supplementation include:
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Slightly fuller-looking muscles over time
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Lean muscle growth
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Small cognitive benefits such as memory improvements and less mental fatigue
The key thing to remember is that creatine supplementation won't have much effect unless you keep up with performance training and the right calories. It won't add fat and creatine results will plateau once your muscles are saturated - it's more of a maintenance game after that.
Is creatine safe?
The general consensus from sports science and nutrition experts is that creatine is safe for healthy adults to take as directed. Having been studied for decades, there's been no significant adverse effects found from taking creatine in people without underlying health conditions. It's typically safe to take 3g to 5g of creatine a day.
Addressing common concerns:
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Kidneys - creatine does not damage kidneys in healthy individuals. It may raise creatinine levels in the body but that's not a sign of kidney damage
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Liver - there's no evidence of creatine causing liver damage
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Dehydration - creatine does not cause dehydration, in fact, research shows it actually boosts water content in muscle cells
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Weight gain - you may gain weight from water retention when taking creatine (not fat)
Who shouldn't take creatine?
If you have the following conditions, we recommend speaking to a health practitioner before taking creatine:
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Pre-existing kidney disease
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Are on medication that effect the kidneys
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Pregnant or breastfeeding adults
We also don't recommend taking creatine if you're younger than 18 years old as research on creatine effects and safety has been on adults so far.
How to dose creatine (and do you need to load?)
The most common way to dose creatine is to take 3g to 5g per day, and your muscles should reach full saturation in three to four weeks. Most creatine powders will come with a scoop measured at default 5g to make dosing easier for you.
If you're loading (accelerating the process of saturating your muscles), you can take up to 20g of creatine a day, split into four doses of 5g, for a week, before dropping back down to 5g per day. However, this may cause more temporary side effects like bloating and stomach discomfort.
Creatine monohydrate vs. other forms
When it comes to taking creatine, it can be helpful to know the difference between certain forms and which may be preferable to you. Below's a quick breakdown:
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Creatine results: What's hype and what's realistic?
The benefits of creatine are well-established, but what results can you really expect to see? As creatine supplementation becomes more and more popular, a lot of misconceptions around creatine results have come about.
Here's a few to debunk:
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Dramatic visible increase in muscle size (creatine does not increase muscle size dramatically, potential effects are more strength-based)
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Fat loss (creatine contributes next to nothing in terms of direct weight loss)
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Significant cognitive enhancement (benefits seem to be mostly seen in rest-deprived individuals)
Realistic creatine results you can expect (over time):
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Improvements in top-end strength ceiling and rep capacity
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Slightly fuller and better defined muscles
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Strength and muscle gains beyond what could've been achieved without creatine
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Reliable, compounding edge
Ready to start taking creatine and building muscle? Make sure you understand exactly how creatine can benefit you - it offers a reliable, compounding edge rather than immediate results! Check out our wide range of creatine supplements that can help you on your health journey, alongside protein, pre workouts, and more!
