Building muscle can be challenging. You’ve gotta put in a lot of work at the gym and ensure you are eating enough to support muscle growth. There aren’t really any shortcuts. It takes time and patience. However, supplementing with creatine could boost your efforts.
Creatine is known as the most popular muscle-building supplement and has been studied for many years. Numerous research studies demonstrate its effectiveness in enhancing muscle growth and performance.
Studies show that when compared to other popular muscle-building supplements, it outperforms them all. In some cases, studies show it can increase the amount of weight you can lift by up to 32% and increase muscle mass by over 7% compared to lifting without it.
There is no doubt about it—taking creatine does make a difference if you are hoping to build muscle, but the benefits of creatine don’t end there. There are many ways that taking creatine can improve your aesthetic and athletic goals.
Let’s dive into everything you need to know about creatine, including what it is, how it works, benefits (in and out of the gym), dosage recommendations, the best form of creatine to take, what to look for when buying a creatine supplement, any potential safety risks and side effects.
What is Creatine?
Creatine is a naturally occurring compound you have in your body that is made from amino acids. Most of the creatine in your body comes from diet or supplementation. The rest, about 1g per day, is produced naturally by your liver, kidneys, and pancreas.
Creatine is primarily stored in your muscles, where it plays a key role in energy production. It helps provide energy for everyday activities but is especially crucial for intense physical activity such as weightlifting, cardio, and high-intensity sports. Creatine is also distributed to your heart, brain, and other tissues in smaller amounts.
How Does Creatine Work?
Creatine is absorbed into your muscles, where it is converted into a substance called phosphocreatine. This conversion helps your muscles produce more ATP (adenosine triphosphate), which is the primary energy source for intense activities like weightlifting or endurance cardio.
Increasing the amount of creatine and phosphocreatine in your muscles enhances their energy reserves. This extra energy improves performance during high-intensity workouts and speeds up recovery. Additionally, creatine causes your muscles to retain more water, making them appear larger and more toned while also supporting muscle growth over time.
While most creatine is stored in your muscles, a small amount is also found in other parts of the body, such as the brain. In the brain, creatine helps support cognitive functions by providing additional energy to brain cells, which can contribute to improved mental performance and contribute to better neurological health.
Benefits of Creatine
Creatine is one of the most researched supplements and is arguably the most popular, with the global creatine market estimated to be $520 million in 2024!
Numerous research studies show that taking creatine supplements can increase muscle mass and help improve strength, endurance, and overall athletic performance. It is also shown to reduce muscle wasting and promote muscle recovery. But that’s not all; several studies published in the past couple of decades show that creatine has health benefits outside of athletic performance.
Here are just a few of the benefits of creatine (in and out of the gym):
Enhanced Strength, Power and Performance
Creatine can make a noticeable difference in your ability to lift heavier weights, complete more sets and reps, and improve overall exercise performance. This boost in strength and power is primarily due to creatine’s role in increasing the availability of ATP (adenosine triphosphate).
ATP is the primary energy source for muscle contractions during intense activities. Elevating the levels of creatine and phosphocreatine in your muscles helps replenish ATP more quickly, allowing you to maintain high levels of performance and exertion throughout your workout.
Faster Muscle Growth
If you want to make muscle gains, we aren’t sure there is a better supplement than quality creatine. Supplementing with creatine accelerates muscle growth by increasing muscle cell water content and promoting protein synthesis. This makes your muscles appear larger and supports more significant gains in muscle mass over time.
Can Help Decrease Body Fat
Creatine’s impact on body fat isn’t as direct as its effects on muscle strength and performance, but it can contribute to fat loss in several ways.
Because creatine can help enhance muscle mass and strength, it helps support a higher metabolic rate. More muscle means your body burns more calories at rest, which can help with fat loss over time.
Creatine can also help you train harder and longer. Increased workout intensity and volume can lead to greater calorie burn, which is a major contributor to fat loss. There is also the recovery factor. Creatine’s ability to enhance recovery can lead to more consistent and effective workouts.
Helps Prevent Muscle Wasting
Creatine can help reduce muscle wasting by providing your muscles with more energy. It boosts ATP levels, which means your muscles have more fuel for performance and recovery. This extra energy can help prevent muscle breakdown and support muscle growth.
Creatine also helps maintain muscle mass by enhancing protein synthesis and minimizing muscle loss. It is especially useful for people with muscle-wasting conditions or those on a calorie-restricted diet.
Faster Recovery Between Workouts
Working out creates small tears in your muscle fibers. This is needed for muscle growth, but they must repair to grow. Creatine reduces muscle cell damage and inflammation, leading to quicker recovery times. This allows you to train more frequently and with greater intensity without prolonged muscle soreness.
Increased Muscle Endurance and Hydration
By increasing water retention within muscle cells, creatine enhances endurance and maintains hydration. This contributes to improved performance during those long gym sessions needed for muscle growth and helps sustain muscle function.
Reduced Muscle Damage and Injury Risk
Under-recovered muscles can increase your risk of injury. Creatine helps counteract this by minimizing muscle damage from intense workouts. It reduces oxidative stress and inflammation, which supports faster recovery and overall muscle health. This makes your muscles more resilient and ready for your next workout and lowers your risk of injuries.
Reduced Mental Fatigue
Much of completing a workout is mental. Creatine supplementation has been shown to reduce mental fatigue, particularly in tasks requiring sustained cognitive effort. Taking creatine can help enhance your focus and mental clarity both in the gym and for other mentally demanding tasks.
Enhanced Brain Function
Creatine’s benefits extend beyond the weight room. If you want quick thinking and a better short-term memory, research shows creatine can increase energy availability in brain cells, which can improve cognitive performance, particularly in tasks requiring memory and mental processing.
Potential Neuroprotective Effects
Research suggests that creatine can help manage neurological disorders by supporting dopamine production and reducing oxidative stress.
Research suggests that creatine’s role in increasing phosphocreatine levels in the brain supports energy production and may protect neurons from damage, potentially benefiting those with neurodegenerative diseases.
Reviews have also shown that creatine supplementation may help slow the progression of Parkinson’s disease by improving mitochondrial function and reducing oxidative damage.
Improved Bone Health
Creatine, combined with resistance training, may support bone health by enhancing muscle strength and bone density. This is particularly beneficial for maintaining bone integrity as you age.
Improved Blood Sugar Control
Some studies indicate that creatine supplementation can help improve glucose metabolism and insulin sensitivity, making it beneficial for managing blood sugar levels. Stabilizing blood sugar levels helps prevent insulin spikes, which can lead to increased fat storage and hindered muscle growth.
Cardiovascular Support
Studies have shown that creatine can help improve the strength and efficiency of heart muscles, potentially benefiting those with cardiac conditions. Improved overall muscle function and energy production can also contribute to better circulation and cardiovascular performance.
Creatine can also reduce inflammation, which may help lower the risk of fatty deposits building up in the arteries.
The Best Sources of Creatine
Your body makes some creatine on its own, but to get the amount your body needs for optimal energy production, especially if you workout, you must obtain it from other sources such as food and creatine supplements.
Creatine Food Sources
- Red Meat (Beef, Pork, Veal, Lamb)
- Poultry (Chicken and Turkey)
- Fish (Herring, Salmon, Cod, Tuna)
- Cow and Goat Milk (in smaller amounts compared to meat and fish.)
Creatine Supplements
While your body naturally produces creatine, and you can obtain it from some food sources, quality creatine supplements can provide a more concentrated boost, which can be particularly beneficial for athletes or those wanting to maximize muscle gains.
There are several forms of creatine. Three of the most common being creatine monohydrate,
creatine ethyl ester (CEE), and creatine hydrochloride (HCL.) Most experts believe that the best type of creatine is creatine monohydrate.
Creatine monohydrate is the most widely used and extensively researched supplement. Numerous studies confirm its safety and efficacy in increasing muscle creatine levels, improving strength and performance, and enhancing recovery. It is also cost-effective and widely available.
When selecting a creatine supplement, there are a lot of brands out there to choose from, but that doesn’t mean they are all equal. You should ensure that the creatine monohydrate you purchase is pure, free of contaminants, and has been tested by third parties to guarantee safety and that it actually contains what the label claims it provides.
Dosage Guide: How Much Creatine to Take and When to Take It
The typical recommendation for how much creatine to take is between 3 to 5 grams per day. Some people suggest upwards of 10g per day, but most experts agree that 5g per day is the sweet spot for those looking to improve athletic performance or make strength and muscle gains.
This dosage applies to most healthy adults, regardless of age or sex. However, individual needs can vary based on factors such as body weight, fitness level, and specific goals.
If you are wondering about creatine loading, where you take a higher dose of creatine for the first 5-7 days to rapidly increase your muscle creatine stores, it is something that a lot of people do and many claim has advantages. However, most research indicates that consuming higher doses doesn’t provide additional benefits.
Many people also believe they should only take creatine on the days they train. However, consistency is key with creatine. It should be consumed on rest days as well as training days.
Regarding when to take creatine on training days, some experts insist it is best to take it before or after training. However, studies have found no specific time of day when creatine is more effective. You should take creatine at the time that is most convenient and easy for you to remember.
One thing you should do is check your pre-workout ingredient label before adding an additional creatine supplement to your daily supplement regime. Many pre-workouts already have effective doses of creatine in their formula.
If your pre-workout does not contain 3-5g of creatine you can always add a standalone pure, 100% creatine monohydrate powder…like this one. You will need to have one on hand anyway to take on rest days when a pre-workout is not needed.
Is Creatine Safe?
You might have heard myths about creatine, such as it causing kidney damage or being a type of steroid. These concerns are not supported by evidence.
The concern that creatine can cause kidney damage is based on the misconception that it increases the burden on the kidneys. However, studies consistently show that creatine supplementation does not adversely affect kidney function in healthy individuals.
Another myth that has generated confusion is the claim that creatine is a steroid. Creatine is not a steroid. It is a naturally occurring compound found in foods and produced by the body that is available in supplement form.
Extensive research shows that creatine is safe when used as directed. Studies confirm that creatine supplementation is even safe for long-term use in healthy adults.
While creatine is generally considered safe, there are certain scenarios in which you might need to avoid creatine supplementation:
- Kidney Disease
- Liver Disease
- Diabetes
- Pregnant or Nursing Women
- Children Under 18
Additionally, creatine may interact with certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), caffeine, diuretics, stomach acid reducers, and drugs that affect kidney function or influence blood sugar levels.
Some research also discourages consuming excess caffeine with creatine, stating that it could decrease the efficacy of creatine.
It is important to consult with your doctor before using creatine if you fall into any of the above categories or have any concerns about its safety.
Potential Side Effects of Creatine
While creatine is widely regarded as safe for most people, as with any supplement or medication, some people may experience minor side effects. It’s important to monitor your body’s response to creatine and consult with a healthcare professional if you have any concerns or underlying health conditions.
The most common side effects of creatine include:
Water Retention
There is a big misconception that creatine causes weight gain. If the scale goes up when you first start taking creatine, or you seem a little puffy, don’t worry. This is not fat gain. It is most likely temporary water retention in the muscles.
This isn’t a bad thing. The extra water in your muscles can actually aid in performance and recovery by keeping them hydrated and primed for intense workouts, which should diminish over time as your body adjusts.
Gastrointestinal Issues
Some users report bloating, stomach cramps, nausea, and diarrhea when they first start taking creatine. These issues typically go away after your body adjusts and can typically be avoided altogether if you only use a pure form of creatine, drink plenty of water, and follow dosage guidelines.
Dehydration
Creatine draws water into the muscle cells, which can potentially lead to dehydration and imbalances in electrolytes if proper hydration is not maintained, leading to the symptoms that come with dehydration, such as muscle cramps and headaches.
Drinking enough water should prevent these issues. You could also consider adding an electrolyte packet to your water to help maintain electrolyte balance.
Kidney Stress
While generally safe for healthy individuals, those with pre-existing kidney conditions may experience added stress on the kidneys.
Conclusion
Creatine is an outstanding supplement for anyone looking to build lean muscle, gain strength, and enhance their overall performance in the gym.
Let’s make one thing clear, though; taking creatine without putting in the effort at the gym isn’t going to help your muscles grow. If you want to see muscle gains while taking creatine, you have to use its benefits to push yourself harder in your workouts.
You should also ensure you are eating enough protein, getting the needed overall macro and micronutrients to support growth and strength, and getting adequate sleep to support your training and recovery.
If you need help with your training goals, talk to one of our certified personal trainers at Raw Athletic Club to establish a tailored workout plan and supplement and nutritional guidance that help support your goals to achieve optimal results.
