Creatine has gone from gym-floor staple to mainstream must-know, and for good reason. It’s one of the most researched performance supplements, with solid evidence behind strength, power and training capacity when paired with resistance work. It’s not a fat burner, it doesn’t replace sleep or a good programme, and you don’t need fancy blends. Here’s the clear, hype-free guide.
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What creatine does (and doesn’t) do
Creatine tops up phosphocreatine in your muscles. That system regenerates ATP, the quick energy your body uses for short, intense efforts like heavy sets or sprints. More stored creatine means you can squeeze out an extra rep or hold quality across sets, which over weeks adds up to better strength and muscle gains.
It does not directly “burn fat”. Anybody-recomp shifts come indirectly because you’re training harder, recovering better and building more lean mass, which nudges resting energy use up.
The form to buy
Plain creatine monohydrate is the gold standard for efficacy, safety and value. You don’t need buffered, liquid or “advanced” versions.
Proven benefits
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Strength & muscle: Greater increases in maximal strength and lean mass when creatine is added to resistance training versus training alone.
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Training quality & recovery: By improving high-intensity performance and likely reducing some markers of muscle damage, creatine helps you maintain output across sessions.
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Healthy ageing: In older adults, creatine plus resistance training supports strength and functional outcomes.
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Cognition (emerging): Some trials suggest small benefits for memory or mental performance in sleep-deprived people and those with low dietary creatine, but this is still developing science.
Safety, side effects & myths
Creatine is generally safe for healthy people at recommended doses. Common side effects are mild water retention in muscles and occasional stomach upset if you overdo the dose or take it on an empty stomach. Large reviews report no harm to kidney function in healthy users, though anyone with kidney disease, those who are pregnant or breastfeeding, or people on relevant medication should speak to a clinician first.
Hair loss? The evidence is weak. A small study once found a shift in a hormone ratio after high-dose creatine for three weeks, but it didn’t measure hair outcomes and hasn’t been robustly replicated. It’s not proof that creatine causes hair loss.
How to take it
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Dose: 3–5 g creatine monohydrate daily. Take it any time; consistency matters more than timing.
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Loading (optional): ~20 g/day split into 4 doses for 5–7 days, then 3–5 g/day. Skipping the load just takes a few extra weeks to reach saturation.
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With food: Pair with a meal or post-workout shake for comfort and uptake.
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Hydration: Drink as you normally would. Creatine pulls a little extra water into muscle cells but isn’t dehydrating.
Who benefits most
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Lifters and team-sport athletes are doing repeated high-intensity efforts.
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Beginners who want a simple, evidence-based assist alongside a solid programme.
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Peri- and post-menopause lifters focused on maintaining muscle and strength.
When to skip or get advice
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Diagnosed with kidney or liver disease, uncontrolled hypertension, pregnancy or breastfeeding.
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If you’re on medications, your clinician advises caution. (Creatine can raise creatinine on blood tests without indicating kidney damage, so tell your doctor you are supplementing to interpret labs correctly.)
Creatine won’t do the work for you, but it’s one of the few supplements that reliably helps you train harder, recover better and build more strength when your sleep, protein and programming are in place. Keep it simple: 3–5 g creatine monohydrate daily, lift consistently, eat well, and reassess after 8–12 weeks.
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