Of all the supplements available, creatine is the one I’m asked about most frequently:
- How does creatine work?
- Is it safe?
- How much creatine do I need?
- What does creatine actually do?
There’s good reason for creatine’s popularity. It’s one of the most well-known and widely available supplements. Unfortunately, it’s often surrounded by misinformation and confusion. If you’re like my clients—interested in gaining muscle, looking better, performing stronger, and feeling great—creatine is one of the few supplements truly worth your investment.
Here’s a straightforward breakdown of what creatine is, how it works, and how to use it for optimal results.
What Is Creatine?
The biggest misconception about creatine stems from a fundamental misunderstanding of what it actually is. Urban myths claim it’s similar to steroids, causes hair loss, damages kidneys, or makes untrained teenagers suddenly balloon up with muscle like Lou Ferrigno.
These claims are entirely false. Creatine is natural and already present in your body. If you eat red meat, you’re already consuming creatine.
So…what is it?
Creatine is an amino acid—a natural compound found in your muscles.
During high-intensity exercise, your muscles use a substance called ATP for energy. Your body burns through ATP reserves quickly. Creatine is a key component your body uses to create more ATP.
In simple terms, having more creatine in your system provides more energy for tough reps when training near your limits. Creatine makes you stronger for longer.
How Does Creatine Help Build Muscle?
As explained above, creatine improves performance. Its ATP-replenishing function allows you to push harder, lift more, and recover faster between sets.
Does it help you grow muscle? Yes—but indirectly.
You can’t just sit on your couch, take creatine, and grow muscle. The supplement itself doesn’t directly cause muscle growth. Consistent, challenging weight training does. When you take creatine and can train harder, longer, and more frequently as a result, you build more muscle.
This muscle growth also supports fat loss—more muscle increases your metabolic rate, making fat loss easier overall.
Water Retention
A common side effect of creatine (and its only potential drawback) is water retention. Creatine binds to water in the body, so increasing your creatine levels will increase the amount of water you carry. This typically adds 1-2kg to your weight when you start supplementing.
However, this shouldn’t concern you, as the water is stored within your muscle tissue. Rather than making you look bloated, it makes your muscles appear fuller and more defined. The visual effect is actually positive.
The only real caution is to take any sudden weight increases with a grain of salt when starting creatine. And if you’re an athlete in a sport with weight classes (like boxing or MMA), consider stopping creatine 2-3 weeks before competing to help manage your weight.
Brain Boosting – The New Research On Creatine
While creatine has been studied for decades as a safe, effective way to improve strength and muscle growth, recent research has revealed exciting potential mental benefits as well.
Studies show creatine supplementation can improve memory and mental performance, especially under stress or sleep deprivation. Research also indicates that creatine can reduce mental fatigue and enhance alertness.
Emerging research suggests creatine may help with mood regulation and neuroprotection, with ongoing studies exploring its benefits for depression and brain injury recovery.
How To Take Creatine
- What Type To Take: Choose creatine monohydrate—it’s affordable, well-researched, and effective. There are only 2 main manufacturers worldwide that all brands source from, so the brand doesn’t matter much. I typically use MyProtein or Bulk.
- Daily Dose: 5 grams per day. Timing isn’t crucial; what matters is getting your 5 grams daily. Use whatever method is convenient—I usually mix mine with water or morning oats.
- Loading Phase: Creatine reserves in your body build up gradually. To accelerate this process, some people take 20g daily for 5-7 days to “load” their muscles, then reduce to 5g per day. This isn’t necessary—just an option for faster results. Taking 5g daily for 4 weeks achieves the same outcome.
- Consistency is Key: Take it every day, including rest days. This maintains elevated creatine levels in your system.
References & Further Reading
- Creatine Supplementation – Examine.com
- International Society of Sports Nutrition position stand: creatine supplementation and exercise
- NHS guidance on creatine
- Xu et al, 2024. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr.
- Prokopidis et al, 2023. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis. Nutr Rev.
- Lyoo IK et al, 2012. Creatine for depression: A randomized, double-blind, placebo-controlled trial. Am J Psychiatry
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