By Randall Cooper, Sports & Exercise Physiotherapist
Creatine is one of the most widely used supplements in sport and fitness, and also one of the most misunderstood. There’s plenty of hype, but there’s also strong science behind it.
In Episode 10 of Exercise Matters, Mick Hughes breaks down what creatine is, what it actually does, and whether it’s worth taking for strength, performance, and even brain health.
🎧 Listen to the full episode here
What Is Creatine?
Creatine is a naturally occurring compound made in your liver and kidneys, and you also get it through red meat and seafood. About 95% of it is stored in your muscles. It helps regenerate ATP - the energy source your muscles use during short, high-intensity efforts.
Supplementing with creatine increases these energy reserves, which is why it improves sprint performance, resistance training, and recovery between efforts.
Resistance Training - The Strongest Evidence
A recent meta-analysis of 23 trials found that adults under 50 who took creatine and did resistance training gained:
- +4.4 kg in upper-body strength
-
+11.3 kg in lower-body strength
... compared to training without creatine.
Men saw consistent benefits. The data for women was less conclusive, not because creatine doesn’t work, but because women were underrepresented in the research.
Anaerobic and Power Sports
Creatine improves repeated sprint ability and anaerobic endurance - things like repeated efforts in soccer, HIIT, and interval work. It doesn’t seem to do much for single explosive actions like a one-off jump or sprint, but when the effort is repeated over time, it makes a difference.
Endurance Training – Mixed Results
If you’re a long-distance runner or cyclist, creatine won’t improve your steady-state performance. It might even hinder it slightly due to small increases in water weight.
But for endurance athletes who rely on surges, hills, and sprints - like rowers, triathletes, or cross-country skiers, creatine could give you an edge. It may also help with glycogen storage and reduce fatigue in high-intensity blocks.
Brain Health - A New Frontier
Recent research shows creatine may improve memory, attention time, and processing speed, especially in people with mild cognitive decline or fatigue. The jury’s still out on whether it benefits healthy older adults more broadly, but it’s an exciting area of research.
Safety and Dosing
Creatine monohydrate is well studied and safe. Common side effects like cramping, dehydration, or hair loss are mostly unsupported by evidence.
Recommended dose:
- Loading phase (optional): 20g/day for 5–7 days
- Maintenance: 3–5g/day
If you skip the loading phase, you’ll still get the same benefit - it just takes a bit longer.
Bottom line: Creatine works. It’s safe, well-researched, and effective for building strength and improving performance in short bursts. It may even benefit your brain. If you train hard, especially with resistance or repeated efforts, creatine deserves a place in your routine.
