Creatine: The Complete Guide
Creatine is the most researched performance supplement in sports nutrition — and one of the few that lives up to the claims. Over 1,000 peer-reviewed studies have examined its effects on strength, power, muscle growth, cognitive performance, and recovery.
This is our working guide to creatine. We'll keep expanding it as new research comes out.
What Is Creatine?
Creatine is a compound your body produces naturally from three amino acids — arginine, glycine, and methionine. About 95% of it is stored in skeletal muscle as phosphocreatine, where it plays a central role in energy production. Your body makes around 1 gram per day on its own, and you get another 1–2 grams from food (mainly red meat and fish). Enough to stay alive — not enough to saturate your muscles for peak performance.
How Creatine Works
Your muscles use ATP (adenosine triphosphate) for short, explosive efforts — sprinting, lifting, jumping. ATP depletes within seconds. Phosphocreatine donates a phosphate group to regenerate ATP, which lets you push harder for longer before fatigue sets in. Supplementing with creatine raises your muscle's phosphocreatine stores, giving the ATP-CP energy system more fuel. That's the mechanism behind most of its performance benefits.
The Benefits, by the Numbers
- Strength and power: 5–15% improvements in max strength, sprint power, and high-intensity repeated efforts
- Muscle mass: an additional 1–2 kg of lean tissue gain over 4–12 weeks of combined training and supplementation
- Cognitive performance: improved memory and processing speed, especially under stress or sleep deprivation (see Cognitive Benefits)
- Recovery: faster glycogen replenishment and reduced muscle-damage markers after training
- Healthy aging: preservation of muscle mass and cognitive function in older adults
How to Take Creatine
The simple answer: 5 grams per day, every day, with or without food.
Some protocols use a "loading phase" of 20–25 grams per day for 5–7 days to saturate muscle stores faster. Both approaches end up at the same place after a few weeks. See Loading vs. Daily Dosing for the details.
You don't need to cycle creatine. You don't need to time it around workouts. Consistency is what matters.
Is Creatine Safe?
Yes. Creatine monohydrate is one of the most thoroughly tested supplements in existence. Long-term studies (up to 5 years of daily use) have shown no adverse effects on kidney, liver, or heart function in healthy individuals. Older claims about dehydration, cramping, and kidney damage have been systematically disproven. If you have pre-existing kidney disease, consult your physician before starting any supplement.
Which Type Should You Buy?
Monohydrate is the clear winner — most researched, cheapest, as effective as any other form. Don't pay more for "advanced" versions without evidence they work better. Full breakdown on the Types of Creatine Compared page.
Who Benefits Most
- Strength and power athletes
- Endurance athletes (intervals, sprint finishes)
- Older adults (muscle and cognitive preservation)
- Vegetarians and vegans (lower baseline stores)
- Anyone under chronic stress or sleep deprivation
Explore the Research
- Cognitive Benefits
- Loading vs. Daily Dosing
- Types of Creatine Compared
- Creatine for Women
- Creatine for Men
- Recovery and Injury Research
Shop SaltyFuelShop Creatine
Our creatine products — browse the Creatine category.