There is much controversy around supplements and the fitness industry—what works and what’s just marketing, making false claims and leading to a loss of investment with little return. It’s also true that even the supplements that do work are often overhyped and promise more than they can deliver, but that’s just how the marketing game works. What I intend to do in this article is cut through the BS, offer evidence to support the claims, and give you my personal experience with a particular product—not just throughout my own long, dedicated sporting career, but with the many clients I’ve helped achieve optimum performance and, in return, results. The supplement I’m talking about is creatine. So creatine…does it work?
If you’re not familiar with me, let me introduce myself. My name is Christian Williams, and since a very young age, I’ve been “obsessed” (some would say) with training and high performance. As a teen, I was into many sports—martial arts, gymnastics, football, rugby—but I really took a deeper interest in bodybuilding. I was fascinated by the well-developed human body, which represented what can be achieved by hard work and dedication.
Later, I realized it takes more than just hard work—it takes knowing the right training principles and applying them, as well as recovering well, eating right, and taking supplements to support the process and progress. It became evident that the more you understand the science behind it all, the more you can achieve. I’ve read a lot, studied a lot, and am still doing it today. I want to know more—not only because my work depends on the results I can deliver, but because I’m passionate about learning and passing on what I know.
Like many, I’ve been pulled into many attractive ads, wasted money, and lost trust with even the leading brands. So, I get it—if we can’t trust those who claim to be trustworthy, what can we do? Well, let me give you some insights, and then you can trust your own judgment.
There have been thousands of articles published on creatine over the years, spanning multiple decades of research. Creatine has been a topic of study for well over 100 years, with its scientific exploration beginning in the early 19th century. The first major articles focused on its biochemical properties in the 1830s, while the modern wave of research began in the late 1980s and early 1990s, particularly with the rise of creatine supplementation in the fitness community. Given the vast amount of ongoing research, there are likely tens of thousands of articles available on creatine across a variety of databases, journals, and scientific publications.
The scientific literature strongly supports the idea that creatine supplementation is effective at increasing strength, particularly for high-intensity, short-duration activities like weightlifting or sprinting. Research consistently shows that creatine supplementation can lead to improvements in strength, power, and muscle mass, with some estimates suggesting an increase in strength by 5-15% on average.
While exact percentages can vary from study to study, around 70-80% of studies investigating creatine supplementation in resistance training and strength-related activities report positive outcomes in terms of increased strength. These results are typically more pronounced in individuals who are engaging in high-intensity exercise or resistance training, as creatine helps regenerate ATP (adenosine triphosphate), the primary energy source for muscle contractions.
Now, let’s discuss a bit about why that is, and break down the energy systems.
Every biological movement in the body, even at the cellular level, requires ATP for energy. The demand of the action determines where this energy comes from. The first phase, which is for actions that are very rapidly demanding—like a set of heavy explosive squats, a sprint, or even a takedown in MMA—uses the phosphagen system. The body will break the bond of creatine phosphate, releasing a phosphate, and that break will release ATP into the muscle to be used for energy. Now, we only have a short supply of this energy system, which is why if you were sprinting as fast as you can, after 7-15 seconds, you’d likely get slower, shifting into a fast run. That’s when ATP would be supplied by the glycolytic energy system, which is anaerobic. This system breaks down carbohydrates to provide a more sustained energy supply, but after around 4 minutes, you’d likely slow down again as the system depletes and needs restoring. Also, the hydrogen ions that get released along with lactate, a byproduct of glycolysis, make the environment too acidic to continue at high intensity.
At this point, the body switches to the oxidative system, which is aerobic. It still uses glycogen, but with the presence of oxygen, and breaks down fatty acids into ketones, allowing for a steady, long supply of energy. Now, of course, this process will vary from one person to another, and many factors can contribute to performance, but for the sake of this post, let’s bring it back to how creatine can aid.
Creatine works simply by increasing your available phosphocreatine stores. This allows you to break down more creatine phosphate to produce ATP for energy, meaning that sprint can last longer, you can generate more force, or—when lifting weights—you might add another 20kg to your 150kg squat, for example, or get a few more reps out.
It’s important to note, though, that creatine isn’t a miracle drug—it’s not a drug at all. It’s a supplement, a substance the body already produces, and its effectiveness will depend on the individual, their muscle fiber type (fast-twitch ratio), their training style, physiology, genetics, and mental state. However, it does work for most, and with consistent use, you’ll see good results.
The time it takes to see results from creatine supplementation can vary depending on a few factors, but most people begin to notice benefits within 1 to 2 weeks of consistent use. Here’s how the timeline generally breaks down:
- Initial Phase (1-2 weeks): Many people see noticeable improvements in strength, endurance, and muscle fullness within the first couple of weeks. This is because creatine helps increase the storage of phosphocreatine in the muscles, which is used for energy during short bursts of high-intensity exercise. During this phase, if you follow a “loading phase” (about 20 grams per day split into 4 doses for 5-7 days), you’ll reach optimal muscle creatine levels faster, which may lead to quicker results.
- Longer-term benefits (3-4 weeks and beyond): For individuals not doing a loading phase and instead using a consistent daily dose (typically 5 grams), it may take a little longer (around 3-4 weeks) to see the full benefits. Over time, you might also notice improvements in muscle mass due to increased water retention in muscles and potentially greater muscle protein synthesis.
- Maintenance phase: After the initial phase, creatine will continue to provide benefits as long as you maintain consistent use. Over a period of months, the cumulative effect of creatine on strength, power, and endurance becomes more apparent.
Some people tend to gain a little extra weight from this, so I’m reluctant to add it into a cutting cycle, especially for those who tend to hold water and struggle to get that dry look. I may keep it in, but usually not in the last 6 weeks before a stage show or photoshoot.
This is another reason why an athlete like a cyclist might not include it, as cycling is about power and weight. You have to weigh the pros and cons, especially if lots of climbing is involved and the rider’s profile focuses more on longer-duration power rather than a sprint finish or breakaway.
The water retention some people experience with creatine supplementation is actually quite common and is generally due to creatine’s effect on how your body handles water inside your muscles. Some people might notice more noticeable water retention due to individual differences, such as muscle composition, body type, or how their body responds to creatine. For example, those with more muscle mass or those who do a “loading phase” with higher doses of creatine may see more water retention.
Creatine pulls water into your muscle cells, causing them to temporarily hold onto more water. This is because creatine helps your muscles retain water to support the energy processes involved in high-intensity exercise. Essentially, the more creatine you store in your muscles, the more water they draw in to maintain hydration and facilitate performance.
The extra water that accumulates inside the muscle cells contributes to an increase in the volume (size) of the muscles. This is why some people notice that their muscles feel “fuller” or more pumped when they’re on creatine.
Because of this increase in water retention, it’s not uncommon to see a slight increase in body weight when first starting creatine, typically around 1-3 kilograms (2-7 pounds). This weight gain is usually due to water, not fat or muscle mass, and typically stabilizes after the first few weeks.
The good news is that this water retention is generally harmless and can even be beneficial in terms of muscle fullness and possibly improving performance in the short term. However, if you don’t like the extra water weight, you can opt to skip the loading phase and use a lower dose (about 5 grams per day), which might reduce the amount of water retention while still delivering the benefits of creatine over time.
That being said, creatine is generally safe for most people, but some may experience mild side effects. The most common include gastrointestinal issues like stomach discomfort, cramping, bloating, or diarrhea, especially with higher doses taken at once. There’s also some concern about kidney strain, particularly for individuals with preexisting kidney conditions. However, research shows creatine doesn’t negatively affect kidney function in healthy individuals. Another potential issue is dehydration, as creatine draws water into the muscles, so it’s important to stay well-hydrated. Additionally, some people report muscle cramps or strains, though this is rare and can often be mitigated by proper hydration. In very extreme cases, overexertion combined with dehydration could contribute to muscle damage or rhabdomyolysis, but this is exceedingly rare and typically tied to intense physical activity rather than creatine use itself. Most side effects are manageable and can be minimized with proper dosing and hydration.
Personally, I always use creatine from time to time, and as much as I do see a noticeable difference in my short-term power and strength, it does not have a huge impact on my performance. For me, it’s a marginal gain—a few per cent. Certainly not 15%. But since I’m ticking most boxes, all those marginal gains add up.
The other thing to consider is that I’ve been training with high intensity for the past 20 years, and I’ve peaked many times—squatted 260kg for 6 reps, leg pressed 700kg, bench pressed 215kg, shoulder pressed 75kg dumbbells. So, I’m not trying to go back there again, since now I’m competing in a new sport. That being said, I have been aiming to increase my maximum sprint, which over the last 12 months has actually increased by 15%. It hasn’t happened with creatine alone—it’s come from working with several coaches, structuring a well-thought-out plan, monitoring it, tweaking it, eating well, resting well, pushing myself willingly to the limit, and increasing the bar.
That being said, if you want to increase your strength and power, I’d encourage you to do all of what I mentioned above and definitely include creatine in your supplement stack.
The best time to take creatine depends on your goals and personal preference, but there are a few key times when it can be particularly effective:
Post-workout: Many studies suggest that taking creatine after a workout may be the most beneficial time, especially when combined with a post-workout meal or shake that includes carbohydrates and protein. The reason for this is that after exercise, your muscles are more sensitive to nutrients, and the insulin spike from the carbs helps drive creatine into the muscles more effectively. This timing can help maximize muscle recovery and growth.
During-workout: I personally take my creatine during the workout, along with my carb powder, electrolytes, and BCAAs, usually. Taking creatine during training isn’t necessary for most people, as it works by building up in your muscles over time, rather than providing an immediate boost during a workout. The effects of creatine are more about ensuring your muscles are saturated with it consistently, rather than timing it perfectly for a single session. If you prefer mixing creatine with your intra-workout drink, it can be convenient to consume it during training. The timing itself might not be crucial, but it’s fine as long as you’re getting your daily dose. Since creatine can draw water into the muscles, taking it during training alongside fluids can help keep you properly hydrated, especially if you’re doing intense workouts.
Pre-workout: Some people prefer to take creatine before their workout, thinking it might boost energy levels during exercise. While creatine doesn’t provide an immediate energy boost in the way caffeine does, it does help replenish ATP stores over time, which is beneficial for high-intensity activities. Taking creatine before a workout isn’t wrong, but the effects may be more long-term rather than immediate.
Some people also choose to do a “loading phase” for quicker results (around 20 grams per day, split into 4 doses for 5–7 days) and then switch to a maintenance dose of 3–5 grams per day.
Ultimately, the best time to take creatine is when it fits best into your routine and lifestyle. Just be sure to stay consistent with your daily intake!
So, I hope this helped and demonstrated that creatine can work. Since it is very cheap—or cheaper than most—you can’t go wrong. Keep it simple: buy flavourless creatine monohydrate with the only ingredient being creatine monohydrate.
I also want to leave you with a study that will leave you more interested in the supplement, and yes, you can purchase creatine on my site. Ha ha, but it might be sold out by the time you read this!
One of the most promising and well-known studies that demonstrate how creatine can significantly increase strength and power is a 1996 study by Volek et al., titled “Creatine supplementation enhances muscular performance during high-intensity resistance exercise.” This study is frequently cited in the scientific literature on creatine.
Key Findings:
- Objective: The researchers investigated the effects of creatine supplementation on muscular performance, particularly strength and power, during high-intensity resistance exercises.
- Method: The study involved 30 male subjects, who either took a creatine supplement (20 grams per day for 5 days followed by a maintenance dose of 2 grams per day) or a placebo. After the supplementation period, they underwent testing for performance on various resistance exercises, such as squats, leg press, and bench press.
- Results: The results showed that those who took creatine were able to lift significantly more weight compared to the placebo group. For example, in the leg press, creatine supplementation resulted in a 20% increase in the total amount of weight lifted, which is a substantial improvement in strength. Additionally, the subjects in the creatine group exhibited better performance in exercises requiring power, such as vertical jumps.
This study demonstrated that creatine can effectively enhance strength and power output, particularly in activities that rely on short bursts of intense effort, such as weightlifting and sprinting.
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Christian