I started feeling the benefits after just a few weeks of using it \u2013 I felt stronger, more powerful, and my training quality in the gym amped up thanks to improved recovery between sets. In the five years since I\u2019ve hit all-time PBs across the big three lifts and seen my scores improve across most CrossFit<\/a> (my go-to training style) benchmark workouts.<\/p>\n Of course, creatine is only a small part of this puzzle: consistent and progressive training, an appropriate diet and ample recovery are the cornerstones of improved performance. But I believe this supplement has acted as a catalyst as I gradually climb my way towards various fitness goals.<\/p>\n What is creatine?<\/p>\n Creatine is one of the most popular supplements<\/a> on the market. And with the potential to improve athletic performance, it\u2019s easy to see why. But what actually is it?<\/p>\n \u201cCreatine is a compound naturally synthesised in the body from the amino acids glycine, methionine and arginine,\u201d explains Dr Eric Helms, a senior research fellow and expert in applied sports science at the Sports Performance Institute New Zealand <\/a>and part of the Optimum Insiders group.<\/p>\n \u201cIt plays a key role in the phosphocreatine energy system, which supports the first 10\u201320 seconds of high-intensity activity. Supplementing with creatine monohydrate aids your ability to perform lifting and power-based activities, reliably resulting in increased muscular performance and mass if used chronically.\u201d<\/p>\n Creatine supplementation can increase your phosphocreatine stores. \u201cInside the body, creatine is stored primarily in muscle as phosphocreatine, where it acts as a rapidly available energy reserve to help regenerate ATP (adenosine triphosphate), the \u2018energy currency\u2019 used during short, intense bursts of exercise,\u201d adds Dr Crionna Tobin, head of science and education at Optimum Nutrition<\/a>. <\/p>\n Read more: The best supplements to take, according to experts<\/a><\/p>\n open image in gallery<\/p>\n Studies have shown that creatine can support muscle health and cognitive function at any age (Getty\/iStock)<\/p>\n What are the benefits of creatine?<\/p>\n \u201cThe primary benefit of creatine is an enhanced ability to perform repeated bouts of high-intensity, short-duration efforts,\u201d says Helms. \u201cDuring intense exercise like lifting or sprinting, ATP is used up very quickly. Having more phosphocreatine available allows you to replenish that ATP faster, which means you can sustain a high power output for longer.\u201d<\/p>\n In the gym, this might mean you are able to squeeze out a couple of extra repetitions per set before reaching muscular failure, while on the track it could see you maintain a high sprint speed for a few more seconds. <\/p>\n Over months of consistent work, Helms says this improved training performance could lead to enhanced improvements in muscle mass and power. <\/p>\n \u201cResearch also points to emerging benefits of creatine for brain health, including cognitive support in demanding mental tasks or during periods of sleep deprivation,\u201d Tobin adds. \u201cHowever, it\u2019s important to point out that this research is only in its infancy.\u201d<\/p>\n Read more: An exercise scientist recommends simple trick to increase health benefits of walking 10,000 steps a day<\/a><\/p>\n Who can benefit from creatine supplementation?<\/p>\n Creatine supplementation won\u2019t automatically make you fitter, and it won\u2019t work for everyone \u2013 it may be surplus to requirements for people who already have high levels of creatine stored in their muscles thanks to factors like a high-protein diet, for example. <\/p>\n But when used alongside a regular exercise routine, it can have some impressive impacts for many people, myself included.<\/p>\n \u201cWhile initially popular with bodybuilders, its use is well-supported for casual gym-goers, powerlifters, weightlifters, CrossFit athletes, and outside of the lifting world, team-sport athletes like football where repeated sprints are common,\u201d Helms says. <\/p>\n \u201cThere is also a strong and growing body of evidence<\/a> showing it is very effective for older adults, helping them better maintain muscle mass and function when combined with resistance training. Endurance athletes may also benefit, according to research<\/a>, but primarily if their events include crucial high-power bursts, like a final sprint to the finish line.\u201d<\/p>\n A 2021 review, published in the Nutrients<\/a> journal, also states that the increase in intramuscular creatine observed following creatine supplementation was especially significant in vegans over omnivores, as those following a vegan diet had lower levels of creatine stores to begin with.<\/p>\n Read more: The health benefits of chia seeds, according to experts<\/a><\/p>\n open image in gallery<\/p>\n Experts say a 3g per day serving of creatine \u2018will fully saturate your muscle stores and provide all the muscular-specific benefits within several weeks\u2019 (Casimiro – stock.adobe.com)<\/p>\n How much creatine should you take? <\/p>\n There is a lot of research and nuance around creatine supplementation, but Helms and Tobin agree that a consistent intake of 3g per day \u201cwill fully saturate your muscle stores and provide all the muscular-specific benefits within several weeks\u201d.<\/p>\n \u201cThe higher numbers you see, like 20-25g per day, refer to a short-term \u2018loading phase\u2019 of five to seven days,\u201d Helms says. \u201cLoading is not necessary; it simply saturates your muscles faster \u2013 in about one week versus three to four weeks with a 3g daily dose. <\/p>\n \u201cSince creatine is a supplement that can be taken consistently for years or even decades without the need to cycle off, the difference of a couple of weeks to reach saturation is inconsequential for most people. Therefore, the simple, lower daily dose is the most common and practical recommendation.\u201d<\/p>\n For muscular performance, Helms adds that \u201cmore is not better\u201d, no matter what chatter you may have heard online. Once your muscles are saturated with creatine, any excess will simply be excreted by the body. <\/p>\n \u201cThe one area where higher doses are being explored is for cognitive effects,\u201d he says. \u201cThe research is still emerging, but some studies suggest that higher doses, such as 20g per day, may be needed to meaningfully increase brain creatine levels, and that supplementation can potentially improve cognitive performance when sleep deprived, act to reduce risk or severity of traumatic brain injury, or help with recovery. <\/p>\n \u201cHowever, more research is needed before we can be prescriptive for these purposes with specific doses, or be confident that higher doses are needed or beneficial.\u201d<\/p>\n Read more: I tried \u2018the best kettlebell workout\u2019, and it was surprisingly simple yet effective in just 10 minutes<\/a><\/p>\n open image in gallery<\/p>\n As a fitness journalist, I lead an active lifestyle, and creatine is one of the few supplements I use regularly to support this (Harry Bullmore \/ The Independent)<\/p>\n How has creatine helped me in my training?<\/p>\n The main thing I noticed when I started using creatine supplements was the increase in my strength. Despite following similar, progressive resistance training plans both before and after taking it, I found my numbers climbed more consistently in the post-creatine period. In the first year, I added 12kg to my back squat, 5kg to my bench press and 20kg to my deadlift. <\/p>\n Progress has slowed since then, but I\u2019ve still been able to add extra plates to my bar on a semi-regular basis \u2013 something any long-term strength training fan will tell you is still a solid return on investment.<\/p>\n My experience is par for the course for gym-goers who start supplementing with creatine, according to Helms. <\/p>\n \u201cIf you take a daily maintenance dose, you can expect your muscle creatine stores to become fully saturated within three to four weeks,\u201d he says. \u201cYou might notice you can complete an extra repetition on your later sets or feel slightly less fatigued between efforts.\u201d <\/p>\n In my five years of using creatine, I\u2019ve also been able to build a decent amount of muscle. This isn\u2019t a direct impact of creatine, but it can be chalked up as a secondary effect of the supplement \u2013 it allows you to train a little bit harder for a little bit longer. <\/p>\n \u201cThe real benefit of creatine is the compounding effect of small improvements,\u201d Helms explains. \u201cTiny enhancements in training quality, session after session, add up to meaningful progress in muscle and power over months and years. <\/p>\n \u201cYou might also notice a small initial increase in body mass of about 1 per cent or so. It\u2019s important to understand this is due to increased water content inside the muscles, not fat gain, due to muscular hydration from creatine\u2019s osmotic effect, which is part of how it aids performance and recovery.\u201d<\/p>\n The sum of all these parts means I\u2019ve been able to up my training volume and still recover from intense sessions, seeing my performance in CrossFit-style workouts improve as a result.<\/p>\n Read more: I tried a CrossFit Games champ\u2019s three-move workout \u2013 it left me struggling to climb the stairs<\/a><\/p>\n open image in gallery<\/p>\n \u2018Supplementing with creatine monohydrate aids your ability to perform lifting and power-based activities, reliably resulting in increased muscular performance and mass if used chronically\u2019 says Dr Helms (Getty\/iStock)<\/p>\n Common creatine myths \u2013 busted by experts <\/p>\n \u2018Creatine is not safe\u2019: \u201cCreatine is safe when used as recommended,\u201d says Tobin. \u201cIt is one of the most thoroughly researched sports supplements in the world. Decades of studies show that healthy adults taking the standard dose of three to five grams per day experience no harmful effects on kidney or liver function. <\/p>\n \u201cLeading organisations such as the International Society of Sports Nutrition and the European Food Safety Authority consider it safe when used within recommended guidelines.\u201d<\/p>\n However, she still recommends choosing trusted brands whose products have been subject to third-party testing. <\/p>\n \u2018Creatine is a steroid\u2019: \u201cAnabolic steroids are synthetic hormones designed to mimic testosterone and alter the body\u2019s hormone balance,\u201d Tobin explains. \u201cCreatine, on the other hand, is a naturally occurring compound made from amino acids \u2013 arginine, glycine and methionine \u2013 that your body already produces and that you consume in foods like red meat and fish. <\/p>\n \u201cSupplementing simply increases your muscle\u2019s energy reserves \u2013 it does not affect hormone levels or work in the same way as anabolic steroids.\u201d<\/p>\n \u2018Creatine causes kidney damage\u2019: \u201cThe most persistent myth around creatine is that it can harm the kidneys,\u201d says Helms. \u201cNumerous long-term trials<\/a> have concluded that creatine supplementation does not cause kidney damage in healthy individuals. <\/p>\n \u201cThe concern often arises because creatine can slightly elevate creatinine levels in the blood, which is a marker used to screen for kidney issues. However, it is a marker, not an indication of health. Creatinine is a byproduct of creatine metabolism; it scales with muscle mass and high intensity training volume, and increases slightly when supplementing with creatine. <\/p>\n \u201cIf I had a panel showing high creatinine, I would ask for a second test after taking a week off of creatine, and several days away from the gym to see if it was still elevated. Ultimately, however, consult with your doctor, as it is certainly possible to both be taking creatine and have kidney issues that are unrelated to creatine supplementation, so don\u2019t assume, get further testing.\u201d<\/p>\n \u2018Creatine causes hair loss\u2019: \u201cThe baldness myth originated from a single 2009 study<\/a> that found an increase in DHT, a hormone linked to male pattern baldness,\u201d Helms explains. \u201cHowever, this study was misinterpreted, as DHT stayed in reference ranges, and hair loss was not measured. <\/p>\n![\"Studies](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/10\/iStock-2154156184.jpg\")
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