Is it worth the hype?
Yes.
Creatine is one of the most well-researched and effective supplements in the fitness and health space. It is used by athletes, bodybuilders, and fitness enthusiasts worldwide. Over 1,000 studies have confirmed its efficacy in improving physical performance, building muscle, and aiding recovery. Unlike many supplements with exaggerated claims, creatine consistently delivers results when used correctly. Additionally, it’s cost-effective compared to other performance-enhancing supplements, making it a staple for anyone serious about training or improving their physical health.
Is it the secret weapon to muscle building and recovery?
Yes.
Creatine works by increasing the body’s phosphocreatine stores in muscle tissue. Phosphocreatine plays a critical role in the production of adenosine triphosphate (ATP), the energy currency of cells. During high-intensity exercises, ATP is rapidly depleted. Creatine allows for faster ATP regeneration, enabling you to sustain more intense workouts. This leads to:
- Increased muscle hypertrophy: Enhanced energy availability supports more significant training volume, essential for muscle growth.
- Improved recovery: Creatine reduces muscle cell damage and inflammation post-exercise, which accelerates the repair process.
- Enhanced glycogen storage: Creatine supplementation improves glycogen resynthesis in muscles, which is vital for recovery and energy replenishment.
These benefits make creatine a powerful tool for muscle growth and recovery.
Does it improve strength?
Yes.
Numerous studies show creatine supplementation enhances maximal strength, particularly in short, high-intensity efforts like weightlifting or sprinting. Creatine increases the force your muscles can generate and delays fatigue during intense efforts. This allows you to lift heavier, complete more repetitions, and perform at higher intensities. Over time, these small increments compound to significant strength gains. Additionally, creatine has been shown to improve performance in explosive sports such as football, basketball, and powerlifting, highlighting its versatility.
Does it make you lose your hair?
No.
The myth that creatine causes hair loss originated from a single 2009 study, which noted a small increase in dihydrotestosterone (DHT) levels in participants. DHT is a hormone associated with hair loss in genetically predisposed individuals. However, no subsequent research has replicated these findings, and most experts agree the link between creatine and hair loss is unsubstantiated. Creatine doesn’t influence testosterone production or hormonal pathways significantly enough to cause hair loss in the general population.
Is it a steroid?
No.
Creatine is not a steroid. Steroids are synthetic derivatives of testosterone designed to promote muscle growth and recovery by manipulating hormonal levels. In contrast, creatine is a natural compound found in foods like red meat and fish and is also produced by the body in small amounts. It functions purely as an energy booster for muscles and does not interfere with hormones, making it safe, legal, and widely accepted in sports.
Should girls use it?
Yes.
Women can benefit from creatine just as much as men. Creatine helps build lean muscle, improve strength, and enhance recovery without causing bulkiness—a common concern among women. It also supports better performance in endurance and high-intensity activities like running, CrossFit, and resistance training. Additionally, studies show creatine can have specific health benefits for women, such as improving bone density and reducing symptoms of depression and fatigue, particularly during menstruation or menopause.
Should I take it if I want to lose weight?
Yes.
Creatine is often misunderstood in the context of weight loss. While it may cause temporary water retention, this weight is intracellular and not fat. Creatine preserves muscle mass during calorie deficits, which is critical for maintaining a high metabolic rate and burning fat efficiently. Losing muscle during a weight-loss journey often results in a slower metabolism and less sustainable fat loss. By preserving lean muscle, creatine ensures that weight loss comes primarily from fat rather than muscle tissue.
Should you do a loading phase?
No.
A creatine loading phase involves taking 20g daily for 5–7 days, followed by a maintenance dose of 5g daily. While loading saturates muscle creatine stores quickly, it is not essential. A daily dose of 5g achieves full saturation within 3–4 weeks. The slower approach is equally effective and avoids potential side effects like bloating or gastrointestinal discomfort that can occur during a loading phase.
Do I take it on my off days?
Yes.
Consistency is key when supplementing with creatine. Your muscles need to remain saturated with creatine to maximize its benefits, even on rest days. Taking 5g daily, regardless of whether you’re training or not, ensures that creatine levels remain stable, allowing you to reap its benefits over the long term.
What is the best form of creatine?
Micronized monohydrate.
Creatine monohydrate is the gold standard. It is the most extensively studied form of creatine, with proven safety and effectiveness. Micronized creatine monohydrate is a refined version with smaller particles, making it more soluble in water and easier to digest. Avoid "fancier" forms like creatine ethyl ester or liquid creatine, as they lack significant evidence to justify their higher cost.
Is it bad for your kidneys?
No, not if you have healthy kidneys.
Creatine has been studied for decades and consistently shown to be safe for long-term use in healthy individuals. It does not increase the risk of kidney damage or disease. However, people with pre-existing kidney conditions should consult a healthcare provider before starting creatine, as their kidneys may already be under strain.
Is it great for brain health and focus?
Yes.
Creatine plays a vital role in brain energy metabolism. The brain, like muscles, uses ATP for energy, and creatine supplementation can enhance its availability. Research suggests creatine improves memory, cognitive function, and mental focus, particularly during sleep deprivation or tasks requiring sustained mental effort. It may also have neuroprotective effects, potentially benefiting conditions like Parkinson’s disease or depression. Vegetarians and vegans, whose diets naturally lack creatine, show the most noticeable cognitive improvements with supplementation.
How much should I take?
5g daily.
This dose is enough to maintain muscle saturation and achieve the benefits of creatine without overloading the body. Larger doses offer no added benefits, as excess creatine is excreted in urine. Some individuals may benefit from adjusting their dose based on body weight, with a general recommendation of 0.03g per kg of body weight.
DO YOU NEED TO GET CREATINE TODAY?
Absolutely. Creatine is a simple, affordable, and science-backed supplement that can enhance your physical performance, recovery, and even brain health. Whether you’re an athlete, casual gym-goer, or someone looking to optimize your health, creatine is worth adding to your routine.
Get 13 Nutrition's Pure Micronised Monohydrate Creatine today!