Can Taking Creatine Supplements for Athletic Performance Really Make You Stronger?
Key takeaways:
Creatine monohydrate is a popular supplement for athletes who want to increase muscle mass.
Creatine is an amino acid stored in your muscles. It helps fuel your muscles during high-intensity workouts.
Those who take the supplement say it enhances muscle mass and strength.
Creatine is a naturally occurring compound that’s created from amino acids. It serves as a source of energy for the body.
To get more creatine, you can eat high-protein foods — such as red meat, fish, poultry, and cow’s milk. People also take creatine supplements to get more of it in their diet.
Some studies suggest that creatine supplements can boost athletic performance and shorten postexercise recovery times. When you have more creatine in your system, there is a ready energy supply for muscles.
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Three athletes who talked to GoodRx say that’s the benefit they wanted when they started taking creatine supplements. Here’s how they describe what it’s like to use creatine to build muscle and increase athletic performance.
Fitness coach says daily creatine supplements boost his strength
Nick Mullen first used creatine as a high school football player. When experts cautioned that teens shouldn't use creatine supplements to boost athletic performance and schools banned it, he stopped taking it.
Fast forward to 2017, when he started a weight-loss journey.
“I’d get in the weight room and hear that creatine is the best thing on the market,” says Nick, a 34-year-old fitness coach and instructor in Daytona Beach, Florida.
As he worked to lose more than 200 lbs, Nick found creatine boosted his strength.
He takes creatine monohydrate powder daily, usually with juice or protein. He finds that mixing creatine with glucose increases the amount his body absorbs.
While some people take creatine before or after a workout, Nick says what matters most is taking it daily. The body constantly cycles through creatine, and daily supplementing keeps extra energy readily available.
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Nick says he doesn’t feel different when he takes creatine. But he does notice increased muscle strength.
He hasn’t experienced any side effects. He’s read the research and feels the supplement is safe to use at doses of 5 g a day.
“I think people should consider creatine as an option,” Nick says.
What are the benefits and side effects of creatine supplements? Here’s what the experts say about it.
How do you relieve sore muscles after a workout? Heat and compression therapy may help.
How else can I build lean muscle? These tips include strength training and getting enough protein.
For a sports dietitian, it’s a tool to sustain intense workouts
Reilly Beatty started using creatine monohydrate after reading the research and seeing what other athletes achieved with the supplement. Reilly, a board-certified sports dietitian in Charleston, South Carolina, takes her creatine after a workout in a smoothie.
She says creatine, combined with the right nutrition, helps her sustain intense workouts.
“I notice an increase of strength and power output while reducing fatigue during longer training sessions,” says Reilly, 32.
It took Reilly about 3 weeks of supplementing before she noticed the benefits, including recovering more quickly after a workout. She says creatine works best when combined with proper fueling and taken daily.
With regular use, people may see continued improvements in muscle strength and size, Reilly says. The results are different for each person.
Reilly says it’s a myth that creatine makes you gain weight. She noticed increased water retention in her muscles when she first began supplementing, but says it was temporary.
“Taking creatine promotes proper hydration status,” she says. “This is useful in preventing injuries such as cramps, heat illness, muscle tightness, and muscle strains.”
Researcher confident about the science behind it
Daniel Plotkin started taking creatine when he was 16 and continues to use it today.
“It’s my goal to increase muscle size and strength, which is my main reason for taking it,” he says.
Daniel takes 5 g of creatine every morning with water.
The biggest benefit from creatine is that it boosts what your body produces naturally, says Daniel, 28, who studies muscle composition at the Molecular and Applied Sciences Laboratory at Auburn University in Auburn, Alabama.
He’s seen a difference from taking the supplement.
“It’s been shown to help you run a little longer during a sprint, and it can offer a boost for many other short duration, high-intensity activities,” he says. “It allows you to add a bit more weight and get a few more reps in the gym. In the long run, you get stronger and more muscular.”
Daniel’s read a lot of the research about creatine. He’s educated himself about the potential side effects and the positive effects. He uses this knowledge as a science advisor for the fitness firm Built With Science.
Here’s some of what he’s learned:
Caffeine: There is some evidence that caffeine can reduce the effects of creatine when taken together. That’s why Daniel makes sure creatine is not present in his preworkout supplement.
Hair loss: One small study about hair loss and creatine only measured a hormone linked to hair loss and was inconclusive. Daniel says he’s not concerned about any hair loss from creatine use.
Nonmeat eaters: People who are vegan or vegetarian tend to benefit more from creatine supplementation because they aren’t getting creatine in their diet.
Safety: Some people are born with genetic conditions that cause creatine deficiency disorders. These conditions affect brain and muscle development. They can cause developmental delays and movement disorders. Some individuals with these conditions take high doses of creatine as treatment with good results.
“People with these disorders are taking lots of creatine their whole lives,” Daniel says. “It may help their brains and muscles and appears to be safe for them.”
That gives Daniel confidence that the 5 g of creatine he takes daily is not harmful. And if it provides additional positive effects, that’s a nice bonus, he says.
“I think of it as the most well-studied muscle supplement with a cherry on top, because it’s very likely benefiting other body systems.”
What does the doctor say?
Patricia Pinto-Garcia, MD, MPH
Senior Medical Editor
Creatine is a popular dietary supplement that’s been used by athletes for decades to help them complete sustained training and speed up recovery times. As any high-performance athlete will tell you, creatine is not a magic bullet. But it can be a helpful tool when used correctly and alongside appropriate training and nutrition programs.
Some common side effects people report while taking creatine include upset stomach, bloating, nausea, and vomiting. People also report muscle cramps and dizziness. Some people also report a buzz after taking creatine, but it’s not clear if this is from creatine or just from the release of endorphins during exercise.
There’s no scientific way to show whether creatine is working. Most people judge whether creatine is helping based on their ability to stay engaged in physical activity and the gains made over time.
Remember that creatine is a dietary supplement, so it’s not subjected to strict FDA safety standards. Make sure you purchase supplements from a reliable source.
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