Creatine is the most well-researched and proven supplement for improving strength, power, and muscle mass. Despite decades of positive research, misconceptions about creatine persist, preventing many lifters from experiencing its benefits.
Understanding how creatine works and how to use it properly will help you make an informed decision about whether to include it in your supplement regimen.
How Creatine Works
Creatine increases the availability of ATP, the primary energy currency of cells. During high-intensity exercise, ATP is rapidly depleted. Creatine helps regenerate ATP faster, allowing for more work before fatigue.
Your body naturally produces creatine, and you also get it from foods like red meat and fish. Supplementation saturates muscle creatine stores beyond what diet alone provides.
Proven Benefits
Increased Strength
Research consistently shows that creatine supplementation increases strength by 5-10 percent. This translates to more weight on the bar and greater muscle stimulus over time.
Greater Muscle Mass
Creatine promotes muscle growth through multiple mechanisms including increased training capacity, cell hydration, and potentially enhanced muscle protein synthesis.
Improved Power Output
For activities requiring short bursts of maximum effort like sprinting and jumping, creatine enhances performance by 10-15 percent.
Faster Recovery
Some research suggests creatine may reduce muscle damage and inflammation from training, potentially speeding recovery between sessions.
How To Take Creatine
Dosing
The standard dose is 3-5 grams of creatine monohydrate daily. This amount maintains saturated muscle creatine stores indefinitely. Loading phases are optional and not necessary.
Timing
Creatine timing is not critical - what matters is consistent daily intake. Taking it with carbohydrates may slightly improve uptake, but the difference is minimal.
Form
Creatine monohydrate is the most researched and cost-effective form. Other forms like creatine hydrochloride offer no proven advantages despite higher costs.
Safety and Side Effects
Creatine is one of the safest supplements available, with decades of research supporting its safety in healthy individuals. The main side effect is water retention in muscles, which is actually desirable for most lifters.
Claims that creatine damages kidneys or causes hair loss are not supported by research. However, those with pre-existing kidney conditions should consult a doctor before supplementing.