Creatine: Benefits, Dosage & Why You Shouldn’t Fear It

Creatine is one of the most researched and widely used supplements in the fitness world — and for good reason. Despite decades of solid science, it remains surrounded by persistent myths and confusion.

Whether your goal is building strength, supporting recovery, boosting brain health, or simply improving your long-term vitality, creatine deserves a place in the conversation. Here's what you need to know.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps your body produce energy during high-intensity exercise. It does this primarily by increasing phosphocreatine stores. This fuel aids in generating ATP (adenosine triphosphate), the quick-fire energy source for your muscles.

You get some creatine from food, mainly red meat and fish, but the amount is relatively small. Supplementing helps saturate your muscles to levels that enhance performance and recovery.

Top Benefits of Creatine Supplementation

1. Improves Strength and Power Output

Creatine consistently shows a 5–15% boost in performance for strength training, sprinting, and other explosive movements. It allows you to train harder and longer, leading to better results over time.

2. Supports Muscle Growth

By enabling you to lift more and recover faster, creatine indirectly supports hypertrophy, or muscle growth. Additionally, it draws water into the muscles, which may contribute to cellular swelling. This can act as a potential growth signal.

3. Enhances Recovery

Creatine can help reduce muscle cell damage and inflammation post-workout. This improves recovery between sessions, allowing you to train more effectively.

4. Supports Brain Health

Recent research suggests that creatine may support cognitive function, especially under stress or during sleep deprivation. It could benefit older adults by preventing age-related cognitive decline.

5. May Improve Endurance in Some Cases

While typically not classified as an endurance supplement, some athletes report improved training quality while using creatine. This can be particularly true during interval-style or mixed-modal training sessions, like CrossFit.

How to Take Creatine: Dosage & Timing

Recommended Dose

• Loading Phase (Optional): 20g per day (4x 5g servings) for 5–7 days

• Maintenance: 3–5g per day ongoing

  
  

You can skip the loading phase if you prefer. It just takes a bit longer to fully saturate the muscles.

Timing

Creatine doesn’t require precise timing. Taking it daily is what matters most. Some research suggests it may be marginally more effective when taken post-workout with carbs and protein. Still, regularity is more important than timing.

Common Myths Debunked

1. “Creatine causes kidney damage”

False. Numerous studies involving healthy individuals, even over long periods, show no adverse effects on kidney function. This myth likely arose from misinterpreted blood test markers.

2. “It causes water retention and makes you look bloated”

This claim is partially true but often misunderstood. Creatine draws water into actual muscle cells, not under the skin. This can lead to increased muscle fullness, not puffiness or fat gain.

3. “You need to cycle off creatine”

There’s no need for cycling. There’s no evidence that long-term use leads to dependence or stops being effective. If you stop taking it, your levels will just return to baseline over time.

4. “Only bodybuilders need creatine”

This is a misconception. Creatine offers benefits to anyone training with intensity. This includes endurance athletes, older adults, and those pursuing overall health and longevity.

5. “Vegetarians and women don’t need creatine”

Actually, they may benefit even more. Vegetarians and vegans typically have lower dietary creatine intake. Plus, women may see cognitive and strength benefits from supplementation.

Is Creatine Right for You?

If you're lifting weights, engaging in high-intensity training, or aiming to preserve muscle and brain health as you age, consider creatine. It's one of the safest, most effective, and cost-efficient supplements on the market.

With no need for fancy blends or elaborate loading strategies, a simple daily dose of 3–5g of creatine monohydrate is all you need.

Final Word: Supplement Smart

Creatine won’t replace hard work, smart nutrition, or quality sleep. However, it can give you an edge both in the gym and for long-term health, as long as you use it consistently and responsibly.

If you’re unsure how to incorporate it into your routine or want a personalized supplement plan, don't hesitate to ask for support.

If you have further questions, please reach out to your Cardiff-based personal trainer and nutritionist, Fergal Fitzmaurice.