What Is Creatine? Benefits, Uses, and How It Works

Few nutritional supplements rival the muscle-building and power-enhancing properties of creatine. With decades of research proving its efficacy and safety, scientists have discovered how creatine, a specific trio of amino acids, increases the energy currency within working cells, generally leading to 5-15 percent greater gains in strength and performance.

Creatine is a naturally occurring compound in the body that plays several key roles, most notably supporting energy production during exercise. Not only does creatine provide a boost in strength and endurance in the gym, but it also increases the availability of phosphocreatine, which may help speed up recovery between sets. And its benefits extend beyond the gym; it has potential benefits for lowering blood sugar, combating disease, and boosting brain function.

Creatine, which consists of the amino acids glycine, arginine, and methionine, is a natural substance that’s chemically synthesized within muscle tissue (as well as other bodily tissues, but our focus here is on building muscle). It’s found in some high-protein foods, including red meat and fish. Consuming creatine as a dietary supplement can also increase the body’s stores.

In the body, creatine binds with a phosphate molecule to form creatine phosphate. The biochemical processes are rather technical, but in their simplest form, your body uses ATP (adenosine triphosphate) for energy (which drives almost all bodily processes, including muscle contractions). Once used up, ATP is then downgraded to adenosine diphosphate. ADP is less useful in your body unless it’s converted back into ATP, and that’s where stored creatine can be especially beneficial. Whether you consume it in your diet or take a supplement, creatine works by donating its phosphate group to the ADP to re-form ATP. With creatine increasing your ATP stores, you’ll have the energy to train harder and sustain your workouts longer. This process is especially advantageous during short, fast, explosive movements.

Creatine has been consistently shown to enhance high-intensity, short-duration activities such as weightlifting and sprinting.

To date, more than 650 published studies have reported the efficacy and safety of creatine supplements. Some of the main benefits of creatine supplementation specifically include:

A systematic review of 22 studies published in The Journal of Strength and Conditioning Researchreported that the average increase in muscle strength (1-, 3-, or 10-repetition maximum [RM]) following creatine supplementation plus resistance training was 8 percent greater than the increase in muscle strength following resistance training without supplementation (20 percent vs. 12 percent). Similarly, the average increase in weightlifting performance (maximal repetitions at a given percent of maximal strength) was 14 percent greater with creatine supplementation than with resistance training alone (26 percent vs. 12 percent).

Using creatine supplementation has been associated with enhanced performance in activities that require short-term bursts of intense effort, such as jumping, cycling, and swimming.

Some studies suggest that oral creatine supplementation may promote an increase in lean body mass, particularly in combination with resistance training.

Creatine has been shown to aid in muscle recovery, reducing muscle damage and inflammation after intense exercise.

Some new research suggests that creatine may have neuroprotective properties and could improve cognitive performance, particularly in tasks that require short-term memory and rapid processing. 

Creatine supplements are available in several forms, each with unique features. Below are the two most widely used and researched varieties.

Creatine monohydrate is the most common and well-researched form of creatine, consistently delivering excellent results. Creatine is combined with a water molecule, resulting in a compound that’s about 90 percent creatine by weight. Extensive research shows that when combined with resistance training, creatine delivers significant benefits for performance, strength, and cellular swelling, all key factors that contribute to muscle growth.

Notably, creatine works differently from traditional energy boosters such as caffeine because it allows the body to build energy reserves, store more nutrients, and better direct the necessary compounds during exercise. Users can choose the form that best fits their lifestyle, whether as a convenient powder to mix into shakes and beverages or as creatine gummies for an easy, on-the-go option.

Creatine HCl is a form of creatine bound to hydrochloric acid, which is far more soluble in water, potentially offering better absorption compared with other forms of creatine. This is advantageous as it may allow you to use less creatine and thus negate some of the side effects that can occur, like water retention or upset stomach.

Studies have confirmed that creatine is safe for regular use. While some people experience side effects like stomach-ache, this is usually due to taking too much creatine at once or taking it on an empty stomach. Splitting your daily intake into multiple doses can rectify this issue. 

Studies show that creatine is particularly effective for athletes who perform explosive movements or high-intensity efforts, such as sprinters, weightlifters, and team sport players. It can also support performance in swimmers, cyclists, and other athletes who depend on power and quick energy bursts.

Several special populations may benefit from supplemental creatine use, including vegetarians and vegans (since creatine is predominantly found in meat products, these groups may have lower creatine levels); older adults (by supporting muscle mass, strength, and bone health and possibly mitigating age-related muscle loss and improving functional capacity); females (a 2021 review found that creatine supplementation among females appears to be more effective for improving strength and exercise performance than in men, and its favorable effects on bone mineral density in post-menopausal women); and among the general populations (for its cognitive-enhancing effects).

An oral supplementation phase aims to saturate your muscle cells with creatine for peak effectiveness, though it’s not essential. While recommendations can vary, a common approach is to begin with a one-week loading phase of up to 20 grams of creatine per day for 5–7 days to saturate your muscles. After this, a maintenance dose of 3–8 grams per day is typically recommended.

• If your body weight is under 120 pounds: 3 grams daily

• If your body weight is 120-200 pounds: 5 grams

• More than 200 pounds: 8 grams

Always read the label of any supplement you choose and consult a healthcare professional if you’re taking medications that could interact with it.

Creatine can be taken any time of the day, although post-workout is generally considered the optimal time for creatine ingestion for three reasons:

1. A supplement will help refuel your body’s low creatine phosphate stores.

2. Most athletes consume fast-absorbing carbs during this time, which helps spike the body’s production of insulin. Insulin helps drive nutrients, including creatine, into muscle cells, as well as glucose (carbs) to replace spent glycogen and amino acids to rebuild and grow muscle tissue. Hence, this is an optimal time to spike creatine levels in muscle cells.

3. The body absorbs many nutrients better after a workout.

For creatine to work most effectively, your muscle cells must be saturated with it. This takes at least a week to do, so doing it once before a workout won’t make a difference.

Even if your muscles are fully saturated with creatine, taking it right before a workout won’t provide an immediate boost—your body still needs time to process it first. The creatine your body uses in an upcoming workout comes from the creatine phosphate stores already in the cells, not from the creatine you just ingested.

1 Kreider, R. B. (2003). “Effects of creatine supplementation on performance and training adaptations | Molecular and Cellular Biochemistry.”, 244(1-2), 89-94.

2 Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). “Creatine supplementation with specific view to exercise/sports performance: an update | Journal of the International Society of Sports Nutrition.”, 9(1), 33. 

3 Rawson, E. S., & Volek, J. S. (2003). “Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance.” The Journal of Strength & Conditioning Research, 17(4), 822-831.

4 Gufford BT, Sriraghavan K, Miller NJ, Miller DW, Gu X, Vennerstrom JL, Robinson DH. “Physicochemical Characterization of Creatine N-Methylguanidinium Salts: Journal of Dietary Supplements", 2010 Sep;7(3):240-52. 

5 Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). “Full article: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition, 14(1), 18.