{"id":8983,"date":"2025-02-20T14:04:59","date_gmt":"2025-02-20T21:04:59","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8983"},"modified":"2026-03-30T18:07:48","modified_gmt":"2026-03-31T00:07:48","slug":"creatine-can-take-your-results-to-the-next-level","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/02\/20\/creatine-can-take-your-results-to-the-next-level\/","title":{"rendered":"Creatine Can Take Your Results to the Next Level"},"content":{"rendered":"

Creatine can take your results to the next level by delaying fatigue, enhancing strength and power, and boosting muscle growth. To learn more about how important creatine<\/a><\/strong> is, scroll down to read this article from\u00a0Trevor Thieme<\/a><\/p>\n

\"Creatine<\/a><\/p>\n

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If creatine were a celebrity, it would undoubtedly be Tom Brady.<\/p>\n

Like the Patriots\u2019 former quarterback, its performance in sport and fitness is beyond question.<\/p>\n

But it\u2019s also the focus of so much fallacious hearsay that it can be tough to figure out what to believe, and whether it\u2019s even worth your attention.<\/p>\n

Indeed, many people who tout creatine\u2019s ability to delay fatigue, enhance strength and power, and boost muscle growth will also tell you that it can damage your kidneys, cause cramps and bloating, and turn women into linebackers.<\/p>\n

Fortunately, it\u2019s also\u00a0one of the most researched substances in the history of sports nutrition, and the weight of scientific evidence is clear.<\/p>\n

\u201cIt\u2019s one of the safer supplements that has ever been studied,\u201d says Francis Stephens, Ph.D., a Beachbody scientific advisor and an associate professor of metabolic and molecular physiology at the University of Nottingham, in England.<\/p>\n

\u201cIt\u2019s also one of the few proven ergogenic [performance enhancing] aids, and it works in multiple sports settings\u2014from football to sprinting to weight training.\u201d<\/p>\n

(And women, the odds of it transforming you into a 250-pound human bulldozer are roughly equivalent to you being abducted by aliens.)<\/p>\n

Studies even suggest potential recovery benefits for endurance athletes, and that broad applicability fuels a growing demand for a supplement that already brings in more than 400 million dollars a year.<\/p>\n

Still, creatine isn\u2019t for everyone.<\/p>\n

So how can you determine whether it belongs in your supplement stack, and how to best use it to achieve your goals? Read on.<\/p>\n

WHAT IS CREATINE?<\/strong><\/p>\n

Creatine (or methyl guanidinoacetic acid) is a combination of three amino acids (L-arginine, L-glycine, and L-methionine), and is produced naturally by the body in the liver, kidneys, and pancreas.<\/p>\n

A healthy, active person makes about two grams of it a day, and most people (except vegans and many vegetarians) consume an additional gram or two per day from animal products, including fish, chicken, pork, beef, and lamb.<\/p>\n

(Fruits and vegetables don\u2019t contain creatine, which is derived from the Greek word for meat,\u00a0kreas<\/em>.)<\/p>\n

The vast majority of creatine in the body is stored in muscle cells, where it picks up a phosphate molecule to become creatine phosphate.<\/p>\n

It holds onto that phosphate until cells run low on fuel as a result of highly anaerobic exercise, like weightlifting or sprinting.<\/p>\n

In such circumstances, your muscles\u2019 demand for energy outstrips your body\u2019s ability to produce it with oxygen (as it does during, say, a long run or bike ride), so creatine steps in, donating its phosphate to help replenish your body\u2019s primary energy source, adenosine triphosphate (ATP).<\/p>\n

That\u2019s why creatine supplementation can have such a dramatic effect on workout performance\u2014it increases the amount of creatine phosphate you have on tap to produce energy.<\/p>\n

\u201cYou can think of it like an energy pool,\u201d says Stephens. \u201cAnd the greater the size of that pool, the longer you can maintain peak strength and power.\u201d<\/p>\n

BENEFITS OF TAKING CREATINE<\/strong><\/p>\n

In addition to increasing your ability to perform high-intensity work (e.g., bang out more reps, sprint a few more yards, clear a few more Tough Mudder obstacles), creatine supplementation is associated with a host of other benefits, including at least one for endurance athletes that just came to light this year.<\/p>\n

Increased Muscle Mass<\/strong>
\nWhen creatine enters a muscle cell, it takes water with it. In addition to increasing the cell\u2019s volume, many believe the increase in water triggers an uptick in protein synthesis, enhancing muscle growth.<\/p>\n

Regardless of whether or not this is actually the case (the science isn\u2019t clear), the fact remains that creatine supplementation is strongly associated with an increase in muscle size and strength.<\/p>\n

\u201cWe may find that there is some sort of anabolic signaling taking place,\u201d says Stephens. \u201cBut what we do know is that by increasing your capacity to perform work, it can increase your potential training load and volume\u2014and the more work you can do, the faster you are likely to see results.\u201d<\/p>\n

Faster Recovery Between Sets<\/strong>
\nEnhancing your creatine stores through supplementation can allow you to not only perform more reps, but also replenish ATP faster between sets.<\/p>\n

\u201cThat, in turn, reduces the recovery time needed between them,\u201d says Nima Alamdari, Ph.D.<\/p>\n

You know the rest: The less recovery you need, the more work you can do, and the faster you are likely to see results.<\/p>\n

Quicker Recovery Between Intense Aerobic Workouts<\/strong>
\nIf you\u2019re an endurance athlete, your body primarily uses oxygen and glucose or fatty acids to produce ATP.<\/p>\n

But creatine can play a key role in recovery, helping your body replenish muscle glycogen (the stored form of glucose) faster after intense exercise, according to a\u00a0study<\/a>\u00a0in the journal\u00a0Amino Acids<\/em>.<\/p>\n

Indeed, glycogen resynthesis was 82 percent higher in participants who supplemented with 20 grams of creatine a day than in those who did not.<\/p>\n

But the benefit only lasted 24 hours. After that, muscle glycogen stores between both groups began to even out.<\/p>\n

\u201cThe takeaway is that if you\u2019re an endurance athlete, and you have back-to-back days of especially intense training or competition, creatine supplementation can benefit you,\u201d says Alamdari. \u201cBut during normal training periods, it likely won\u2019t make much of a difference.\u201d<\/p>\n

Stronger Bones<\/strong>
\nCreatine may also activate bone-synthesizing cells called osteoblasts, according to Canadian researchers.<\/p>\n

Their\u00a0study<\/a>\u00a0only focused on postmenopausal women, but the women who added creatine to their training program for one year lost 69 percent less bone than those who took a placebo.<\/p>\n

POTENTIAL SIDE EFFECTS<\/strong><\/p>\n

\u201cThere are reports that creatine supplementation can cause water retention, but it really is one of the safer supplements out there,\u201d says Stephens.<\/p>\n

Indeed, even if you go a little overboard, taking more than the optimal dosage, all you get is creatine-enriched urine.<\/p>\n

Which brings us to one of the most common myths about creatine supplementation: That it can cause kidney problems.<\/p>\n

\u201cCreatine is broken down by the body into creatinine, and blood creatinine levels can be an indication of kidney function,\u201d says Alamdari.<\/p>\n

If your kidneys are impaired, creatinine builds up because your kidneys aren\u2019t functioning properly.<\/p>\n

But if you\u2019re supplementing with creatine and exercising intensely, elevated levels are more likely due to the fact that it\u2019s taking your kidneys a bit longer to work through the higher volume of creatinine that you\u2019re producing.<\/p>\n

\u201cAnd that can be misinterpreted as impaired renal function,\u201d says Alamdari.<\/p>\n

The truth is that if you\u2019re a healthy adult with healthy kidneys, the likelihood of creatine harming them is similar to that of winning the Mega Millions Jackpot, which is to say almost nonexistent.<\/p>\n

Even if you have impaired kidney function, it\u2019s unlikely that creatine will cause any problems, as nearly every creatine study focusing on renal function has found no change with supplementation (but still check with your doctor before taking it).<\/p>\n

There\u2019s also a false notion that creatine has steroid-like effects, stimulating unnatural muscle growth, especially in women. This belief simply isn\u2019t true.<\/p>\n

In fact, women who supplement with creatine can realize the same performance-enhancing benefits as men without bulking up, according to another\u00a0study<\/a>\u00a0by Canadian researchers.<\/p>\n

They found that while both male and female participants gained significant amounts of strength, only the males\u2019 muscles increased in size.<\/p>\n

Why? Science is still working on an answer.<\/p>\n

WHAT KIND SHOULD YOU TAKE?<\/strong><\/p>\n

Creatine monohydrate. It\u2019s that simple.<\/p>\n

\u201cOther forms are touted as having better absorption or bioavailability, but the reality is that those claims don\u2019t have much science to back them up,\u201d says Stephens. \u201cNo other form has been studied more rigorously or extensively than creatine monohydrate, no other form has been shown to be more effective, and no other form has been shown to be safer.\u201d<\/p>\n

HOW MUCH SHOULD YOU TAKE?<\/strong><\/p>\n

The answer depends entirely on how quickly you want to realize creatine\u2019s benefits, and how consistently you\u2019re willing to take it.<\/p>\n

Contrary to popular belief, you don\u2019t need to \u201cload\u201d creatine (i.e., take extra high doses of around 20 grams per day) to max out your body\u2019s stores. \u201cAs long as you exceed the amount you get in your diet, you\u2019ll get there eventually,\u201d says Alamdari. \u201cBut if you load, you can get there in as few as five days.\u201d<\/p>\n

Alamdari recommends taking four 5g servings per day for five to seven days.<\/p>\n

In practice, that might include one serving with breakfast \u2014 mixed into juice or a smoothie, for example \u2014 another serving with lunch or dinner, and two more servings sandwiched around your workout (one 30 to 60 minutes beforehand, another within 30 minutes afterward).<\/p>\n

Once you complete the loading phase, you can scale back your daily dose.<\/p>\n

\u201cA single 5g serving per day will keep your creatine stores topped off,\u201d says Stephens, adding that you shouldn\u2019t be alarmed if you initially gain a little weight. \u201cIt will likely be water weight, but if you\u2019re in a weight-sensitive sport, like cycling, it\u2019s worth considering.\u201d<\/p>\n

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Creatine can take your results to the next level by delaying fatigue, enhancing strength and power, and boosting muscle growth. To learn more about how important creatine is, scroll down to read this article from\u00a0Trevor Thieme                       If creatine were a celebrity, it would undoubtedly […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,2247,918,2223],"tags":[],"class_list":{"0":"post-8983","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-focused-nutrition","7":"category-health-performance-supplements","8":"category-healthy-living-and-eating","9":"category-strength-training","10":"czr-hentry"},"yoast_head":"\nCreatine Can Take Your Results to the Next Level - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Creatine 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