Creatine: What It Is, Benefits, and How to Use It

Creatine is the most researched sports supplement in history - and one of the few that consistently delivers real results. Whether you are a man or woman, new to the gym or experienced, here is what the science says.

What Is Creatine?

Creatine is a molecule your body produces naturally from amino acids (glycine, arginine, and methionine). It is stored primarily in skeletal muscle as phosphocreatine, where it serves as a rapid energy reserve during short, intense efforts - like lifting weights, sprinting, or jumping.

You also get creatine from food, particularly red meat and fish. A pound of raw beef contains about 2g of creatine, and a pound of raw salmon contains about 2g as well.

However, it is difficult to get optimal amounts from food alone, which is why supplementation is so popular.

What Does Creatine Do?

1. Increases Strength and Power

Creatine supplementation increases the phosphocreatine stores in your muscles, allowing you to produce more energy during high-intensity exercise. A meta-analysis of 22 studies found that creatine increased strength by an average of 8% and power output by 14% compared to placebo (Rawson & Volek, 2003, Journal of Strength and Conditioning Research).

2. Supports Muscle Growth

By enabling you to train harder (more reps, more weight), creatine indirectly supports greater muscle growth over time. Some research also suggests creatine may directly enhance muscle cell signalling and reduce muscle protein breakdown (Kreider et al., 2017, JISSN).

3. May Improve Brain Function

Creatine is also stored in the brain, and emerging research suggests supplementation may support cognitive function - particularly under stress or sleep deprivation (Avgerinos et al., 2018, Experimental Gerontology).

Does Creatine Work for Women?

Yes. Creatine works through the same phosphocreatine system in both sexes. A 2021 narrative review in Nutrients concluded that creatine supplementation is effective and safe for women, with benefits for exercise performance, recovery, and potentially bone health (Smith-Ryan et al., 2021).

Women may actually benefit more from supplementation in some contexts because they tend to have lower baseline creatine stores and lower dietary creatine intake (less red meat consumption on average).

Common concerns addressed:

• "Will creatine make me bulky?" - No. Creatine does not cause significant muscle bulk on its own. It increases water retention in muscle cells (2–4lbs initially), but this is intracellular water, not bloating.
• "Is it safe long-term?" - Yes. Studies up to 5 years show no adverse effects in healthy adults (Kreider et al., 2017).

How Much Creatine Should You Take?

The ISSN position stand recommends:

Standard Protocol (Most Common)

• 3–5g per day, every day, indefinitely
• This is the simplest and most effective approach
• It takes about 3–4 weeks to fully saturate muscle stores

Loading Protocol (Faster Saturation)

• 20g per day (split into 4 × 5g doses) for 5–7 days
• Then 3–5g per day for maintenance
• Saturates muscles in about a week instead of a month

Both approaches reach the same endpoint. Most people prefer the standard 3–5g/day approach for simplicity.

Which Type of Creatine Is Best?

Creatine monohydrate is the clear winner:

• Most researched form (hundreds of studies)
• Most cost-effective
• Proven effective

Other forms (creatine HCl, buffered creatine, creatine ethyl ester) have not been shown to be superior to monohydrate in any peer-reviewed study. The ISSN specifically states that creatine monohydrate is the most effective form (Kreider et al., 2017).

Common Myths Debunked

How to Take Creatine

1. Buy creatine monohydrate powder - the cheapest, most effective form
2. Take 3–5g daily - mix with water, juice, or your protein shake
3. Timing does not matter much - take it whenever is convenient. Some people add it to their post-workout shake.
4. Stay hydrated - creatine draws water into muscle cells, so drink adequate water
5. Be consistent - creatine works through daily saturation, not acute dosing

Creatine and Protein: A Powerful Combination

Creatine and protein work through different mechanisms:

• Protein provides the building blocks (amino acids) for muscle
• Creatine provides the energy system for harder training

Using both together - adequate daily protein plus 3–5g creatine - is the most evidence-supported supplement stack for muscle growth.

The Bottom Line

Creatine monohydrate is safe, cheap, and effective for both men and women. Take 3–5g daily, be consistent, and pair it with adequate protein intake and resistance training. It is one of the few supplements that genuinely works. Track your protein alongside your training with Protein Pal to get the full picture.