What is Creatine? A Complete Guide to Benefits, Types, and How It Works

What is Creatine? A Comprehensive Guide to Benefits, Science, and Results.

Whether you’re a seasoned athlete or just starting your fitness journey, you’ve likely heard of creatine. It is one of the most researched and effective supplements in the world, yet many people are still unsure of what it actually does. Is it just for bodybuilders, or can it help with everyday energy and brain function?

In this guide, we’ll break down exactly what creatine is, how it fuels your muscles through ATP production, and the science-backed benefits that range from increased strength to improved mental clarity. We’ll also compare the different types, like creatine monohydrate vs HCl - to help you decide which one belongs in your shaker bottle.

Jump to:

What is Creatine?
How does Creatine work?
Why is Creatine important?
What does Creatine do?
What are the types of Creatine?
Benefits of Creatine
How to take Creatine?
When to take Creatine?
Who should take Creatine?
Potential side effects of Creatine
Creatine FAQs
Is Creatine right for you?

What is Creatine?

Creatine is a naturally occurring compound found primarily in muscle cells and the brain. It plays a key role in energy production by helping regenerate adenosine triphosphate (ATP), the body’s main energy source during short bursts of high-intensity exercise such as sprinting, weightlifting, etc.

Supplementing with creatine has been shown to improve strength and power output, support increases in lean muscle mass, and aid recovery between recovery sessions. Research also suggests creatine benefits beyond physical performance, including potential positive effects on cognitive function and mental fatigue.

Creatine is naturally present in several animal-based foods, particularly red meat and fish. Herring contains one of the highest concentrations, providing approximately 6-10g per kilogram. Other rich dietary sources include pork (around 5g/kg), beef (4.5g/kg), salmon (4.5g/kg) and tuna (4g/kg).

However, while it is naturally found in foods such as red meat, fish and dairy products, obtaining optimal amounts through diet alone can be challenging. The quantities required to significantly increase muscle creatine stores would mean consuming large portions of animal-based foods daily, which may be impractical for many people and unsuitable for those with dietary restrictions.

Creatine supplementation offers a convenient and consistent way to increase creatine levels without excessive consumption and engrossment. Research shows that supplementing with creatine is one of the most effective and well-studied methods for enhancing strength, power and training performance, making it a popular choice for athletes, gym-goers and active individuals looking to maximise results from their training.

How does Creatine work?

Creatine works by supporting the body’s ability to produce quick energy during short, intense bursts of activity. Inside muscle cells, creatine is stored as phosphocreatine, which helps replenish adenosine triphosphate (ATP). ATP is the molecule muscles rely on for immediate energy, but stores are limited and can be depleted rapidly during activities like resistance training, sprinting or explosive movements.

By increasing the amount of phosphocreatine available, creatine helps the body regenerate ATP more efficiently. This allows muscles to maintain power output for slightly longer, supporting improved training performance, such as completing extra repetitions or sustaining higher intensity across multiple sets. Think of it as the key to improving muscle endurance and strength.

Creatine also influences the muscle environment by increasing intracellular water content. No, this does not mean you will bloat; it is a common misconception derived from not accumulating enough water in one’s system. The cell hydration is thought to support muscle function and recovery, and may contribute to the gradual increases in muscle size and strength seen with consistent training and supplementation.

Why is Creatine important?

Creatine is important because it supports the body’s ability to perform and recover from high-intensity exercise. During activities that demand short bursts of power, such as weight training or sprinting, the body relies heavily on rapid energy production. Creatine helps maintain this energy supply, allowing training sessions to be more effective and consistent over time.

Beyond performance, creatine plays a role in supporting long-term training progress. By enabling higher-quality workouts, it contributes to improvements in strength, power and lean muscle mass when combined with regular resistance training. This makes it a valuable supplement not just for athletes, but for anyone looking to get more out of their training.

Creatine is also important from a practical nutrition standpoint. Natural creatine stores can vary based on diet, training demands and muscle mass, and may be lower in individuals who consume little or no animal-based foods. Supplementation provides a reliable way to support these stores, helping ensure the body has sufficient creatine available to meet the demands of intense physical activity.

What does Creatine do?

Creatine helps the body produce energy more efficiently during short, high-intensity exercise. It supports the rapid regeneration of ATP, the molecule muscles rely on for immediate power, allowing you to lift heavier, move faster, or maintain performance for slightly longer during demanding training sessions.

By supporting higher training intensity, creatine contributes to improvements in strength, power and lean muscle mass over time. It allows muscles to recover more quickly between sets, helping athletes and gym-goers get more quality work done in each session.

Creatine also plays a role in muscle hydration by increasing water content within muscle cells. This supports muscle function and recovery, and may contribute to the fuller muscle appearance often reported during consistent creatine use, with the balance of water consumption, of course.

What are the types of Creatine?

Creatine is available in several different forms, each designed to deliver creatine to the muscles in slightly different ways. While all types aim to increase muscle creatine stores and support performance, they can vary in solubility, digestion and cost. Understanding the differences can help individuals choose the option that best suits their training needs and preferences.

Although many forms exist, creatine monohydrate remains the most commonly used and researched. Other variations, such as creatine HCl or buffered creatine, are often developed to improve mixability or reduce digestive discomfort for some users.

Creatine Monohydrate

Creatine monohydrate is the most established and widely studied form of creatine. It is known for its effectiveness in improving strength, power and lean muscle mass when combined with resistance training. Due to its strong research backing, affordability and reliability, it is often considered the gold standard for creatine supplementation.

This form is typically available as a powder, though capsules are also common. For most people, creatine monohydrate is well tolerated and delivers consistent results with regular use.

Creatine Hydrochloride (HCl)

Creatine HCl is a form of creatine bound to hydrochloric acid, which increases its solubility in water. This means it dissolves more easily and is often taken in smaller doses compared to monohydrate.

Some users choose creatine HCl if they experience digestive discomfort with other forms, although performance benefits are similar. It is generally more expensive and less extensively researched than creatine monohydrate.

Buffered Creatine

Buffered creatine is designed to resist breakdown in the stomach by maintaining a higher pH level. Its purpose is to be gentler on digestion and more stable during absorption.

While buffered creatine can be a suitable option for those with sensitive stomachs, current evidence suggests its performance benefits are comparable to standard creatine monohydrate when taken at appropriate doses.

Creatine Blends

Creatine blends combine multiple forms of creatine into a single product. These formulations aim to offer the benefits of different creatine types in one supplement, often alongside added ingredients to support absorption or performance.

Blends can be appealing for those looking for an all-in-one option, though they are typically more expensive and may not provide a higher overall benefit than single-form creatine products.

Benefits of Creatine

Creatine is one of the most extensively researched supplements in sports and health nutrition, with evidence supporting benefits that extend beyond exercise performance. Its role in cellular energy production makes it relevant for athletes, active individuals, and those looking to support physical and cognitive function in everyday life.¹

Improved strength and power output: Creatine increases the availability of phosphocreatine in muscle cells, helping regenerate ATP during short, high-intensity efforts. This has been consistently shown to improve strength and power output during resistance training and explosive activities.¹²
Increased lean muscle mass: By allowing individuals to train at higher intensities and recover more effectively between sets, creatine supports long-term gains in lean muscle mass when combined with resistance exercise. It also promotes muscle cell hydration, which may contribute to muscle growth over time.¹³
Enhanced exercise performance and training quality: Creatine supplementation allows muscles to sustain high-intensity work for slightly longer, leading to improved workout performance and greater overall training volume. These effects have been observed across a wide range of training styles and sports.¹⁴
Faster recovery and reduced fatigue: Research suggests creatine may help reduce markers of muscle damage and support quicker recovery between training sessions. This can allow for more consistent physical activity with less perceived fatigue.¹⁴
Support for brain function and mental performance: Creatine also plays a role in energy metabolism within the brain. Studies have shown potential benefits for cognitive performance, particularly during mentally demanding tasks, sleep deprivation, or periods of stress.⁵
Benefits for healthy ageing and daily function: Creatine has been shown to support strength, muscle mass, and functional performance in older adults, helping maintain mobility and physical independence as part of an active lifestyle.⁶
Useful for individuals with lower dietary creatine intake: People who consume little or no animal-based foods often have lower natural creatine stores. Supplementation provides a practical way to support energy availability and physical performance regardless of dietary preferences.¹

How to take Creatine?

Creatine works best when it’s taken consistently, day to day, allowing levels within the muscle to gradually build up. For most people, taking 3-5g per day is enough to support strength, training performance, and recovery over time.

Timing is flexible and largely comes down to personal preference. Creatine can be taken before or after training, or at any point during the day, as long as it’s used daily. On rest days, continuing supplementation helps keep muscle creatine levels elevated and ready for the next session.

Loading vs Steady Dosing

Some people choose to start with a higher intake for the first week, often referred to as a loading phase. This is a process of taking 10g for 2 weeks or 20g for 1 week, reducing the time frame of effectiveness. This approach can help saturate muscle stores more quickly, but it isn’t required. Taking a consistent daily dose from the start will still deliver the same benefits, just at a slower and steadier pace.

How to consume Creatine?

Creatine powder mixes easily with water, juice, or protein shakes, making it simple to include alongside existing supplements. Capsules are another practical option for those who prefer convenience or travel frequently. Whichever form is used, drinking enough fluids throughout the day helps support hydration and comfort. For individuals taking a daily maintenance dose of 3-5 grams of creatine, a standard water consumption recommendation is 3 to 4 litres per day. This increased intake supports muscle hydration and the osmotic effect of creatine, which draws water into muscle cells, while preventing dehydration or muscle cramps.

When to take Creatine?

Creatine can be taken at any time of day, as its benefits come from consistent daily use rather than exact timing. Once muscle creatine levels are built up, the body has a steady supply available to support training and recovery.

Many people choose to take creatine around their workout, either before or after training, purely for convenience. On rest days, it should still be taken to help maintain creatine levels in the muscles.

Creatine is not a stimulant and does not affect sleep, so it can be taken in the morning, afternoon, or evening. The most important factor is choosing a time that is easy to stick to and taking it regularly.

Who should take Creatine?

Creatine can be used by anyone looking to support energy levels, physical performance, and recovery as part of an active lifestyle. Because it plays a role in how the body produces and recycles energy, its benefits extend beyond structured exercise or specific training goals. Whether someone is regularly active, occasionally exercises, or simply wants to support everyday strength and function, creatine can help the body meet short bursts of physical demand more efficiently. Over time, this can contribute to improved performance, reduced fatigue, and better recovery from daily physical activity, as well as improving cognitive function and reducing ‘brain fog.’

Creatine is easy to use, well tolerated, and suitable for long-term supplementation, making it a practical option for supporting both physical and cognitive demands in day-to-day life. When combined with regular movement and balanced nutrition, it fits naturally into a wide range of lifestyles.

Potential side effects of Creatine

Creatine is one of the most widely studied supplements and is generally well tolerated when taken at recommended doses. Most people experience no negative side effects, especially when using a consistent daily intake and staying properly hydrated. As stated earlier, ‘This does not mean you will bloat; it is a common misconception derived from not accumulating enough water in one’s system’, side effects from creatine only derive from not consuming a sustainable amount of water necessary for ones system. Water is the key to benefits from creatine, and is as important as the consistency necessary for this supplement.

Creatine works best when it is taken consistently and alongside adequate water intake. Regular daily use allows creatine levels in the muscles to build and remain elevated, which is key for supporting performance and recovery. Because creatine draws water into muscle cells, staying well hydrated helps support comfort, muscle function, and overall effectiveness. Making creatine part of a daily routine and drinking enough fluids ensures you get the most benefit over time.

Some individuals may notice mild digestive discomfort, such as bloating or stomach upset, particularly when taking large amounts at once. This is more commonly reported during higher intake phases and can often be avoided by splitting doses or using a smaller daily amount.

Creatine increases water content inside muscle cells, which can lead to a slight increase in body weight for some users. This is due to water retention within the muscles rather than fat gain and is a normal part of how creatine works in the body.

Ensuring adequate fluid intake and sticking to recommended doses helps minimise unwanted effects. For healthy individuals, creatine is considered safe for long-term use as part of a balanced diet and active lifestyle.

Creatine FAQs

Is Creatine safe to take every day?

Yes, creatine is safe for daily use when taken at recommended amounts. It has been extensively researched and is well tolerated by healthy individuals as part of a balanced diet and active lifestyle.

When is the best time to take creatine?

Consistency matters more than timing. Research suggests that whether you take it pre-workout, post-workout, or in the morning, the benefits come from keeping your muscle stores saturated over time. Many find it easiest to mix with a post-workout protein shake or a morning glass of water.

Do I need to cycle Creatine?

No, creatine does not need to be cycled. Consistent daily use is the most effective way to maintain elevated creatine levels in the muscles over time.

Does Creatine cause bloating or fat gain?

Creatine does not cause fat gain. Some people may experience a small increase in body weight due to water being stored within muscle cells, which is a normal part of how creatine works.

Is Creatine safe for your kidneys?

For healthy individuals, dozens of long-term studies have shown that creatine has no negative effects on kidney function. However, if you have a pre-existing kidney condition, it is always best to consult with a healthcare professional before starting any new supplement.

How long does it take for Creatine to work?

Some people notice performance benefits within the first couple of weeks, while for others it may take longer. Results depend on consistency, dosage, and individual training habits.

Can creatine be mixed with other supplements?

Yes, creatine can be taken alongside common supplements such as protein powders, amino acids, or pre-workout products. It mixes easily and fits into most supplement routines.

Should I take Creatine on rest days?

Yes. To maintain optimal creatine levels in your muscle tissue, you should take it every day, including days when you aren't training.

Can women take Creatine?

Absolutely. Creatine is highly effective for women looking to improve strength, lean muscle tone, and exercise recovery. It also offers the same cognitive benefits, such as reduced mental fatigue and improved focus.

Is Creatine right for you?

Whether you are an elite athlete, a weekend weightlifter, or someone simply looking to support healthy aging and cognitive function, creatine remains one of the most safe, effective, and affordable supplements on the market. By boosting your body’s ATP production, it provides the fuel needed for high-intensity performance and long-term muscle growth.

While you can find creatine in foods like red meat and fish, supplementation offers a convenient way to ensure your muscle stores are fully saturated without the caloric overhead. For most people, creatine monohydrate continues to be the best choice due to its extensive research backing and proven results.

Ready to take your training to the next level? Consistency is key. By adding 3–5 grams of creatine to your daily routine, you can unlock better recovery, improved performance, and faster results.

Studies Referenced on Creatine

Kreider, R. B. et al., (2017). Journal of the International Society of Sports Nutrition.

Buford, T. W. et al. (2007). Journal of the International Society of Sports Nutrition.

Rawson, E. S. & Volek, J. S. (2003). Journal of Strength and Conditioning Research.

Cooper, R. et al. (2012). Journal of the International Society of Sports Nutrition.

Avgerinos, K. I. et al. (2018). Psychopharmacology.

Candow, D. G. et al. (2014). Journal of Aging and Physical Activity.