Creatine: Effects, Dosing & Myths

No supplement is as well studied – or as misunderstood – as creatine. Here is what actually matters.

What creatine actually does

Creatine tops up the energy stores in your muscles (phosphocreatine). The result: one or two more reps on heavy sets, a bit more strength and, over weeks, more training volume – the real driver of muscle growth. It is no miracle, but the most reliable legal performance booster there is.

How to take it

Simple: 3 to 5 g of creatine monohydrate per day, every day – training day or rest day. The old "loading phase" is optional and unnecessary; after three to four weeks your stores are full either way. Timing is secondary, consistency is key. Best stirred into water, juice or your shake.

Myths you can forget

• "Creatine harms your kidneys." In healthy people, no serious study shows this. Drink enough water and you are fine.
• "It is a steroid." No – creatine is a natural substance also found in meat and fish.
• "Only for bodybuilders." Endurance, power and even focus benefit too.

Water retention – yes and no

Creatine pulls a little water into the muscle cell – that makes muscles fuller, not bloated. The 1 to 2 kg on the scale in week one is exactly that, not fat. If you are dieting, no need to skip creatine: it preserves strength in a deficit and protects your muscle.