Creatine: Benefits, Safe Use and Common Myths

Creatine is a compound found naturally in muscles that helps supply energy for short, explosive efforts (such as a set of squats or a sprint). Creatine monohydrate is one of the most thoroughly studied sports supplements.

How Does It Help?

• Increased strength and power in resistance training
• The ability to do more reps per set, which over time helps muscle growth
• More water inside muscle cells (which is why weight goes up a little in the first weeks)

The Usual Way to Take It

Most studies have used 3 to 5 grams of creatine monohydrate daily on a continuous basis. A high-dose "loading phase" isn't necessary; it only brings muscle saturation forward by a few weeks. The time of day you take it doesn't matter much; consistency is more important.

Common Myths

• "Creatine is a steroid": No; it's a natural substance that is also found in meat and fish.
• "You have to cycle off it": There is no evidence that healthy people need to stop taking it periodically.
• "The weight you gain is fat": The initial weight gain is mainly water inside the muscles.

Who Should Consult a Doctor?

People with kidney disease or diabetes, those on medication, pregnant or breastfeeding women, and teenagers should consult a doctor before taking any supplement. Creatine may slightly raise the creatinine value on a blood test; if you're having your kidney function tested, tell your doctor you take it.

Have a question about supplements? Ask in ProGym's medication and supplement consultation section.

Frequently asked questions