Creatine for Beginners: Your Guide to Gains in 2025

Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Supplementing with creatine increases the amount of phosphocreatine in your muscles, which leads to improved strength and power output.
- Creatine isn't just for bodybuilders, it can also benefit athletes in sports requiring bursts of energy like sprinting or jumping.
- Your body naturally produces some creatine, and you can also get it from foods like red meat and fish, but supplementation can boost levels even further.

The primary benefit of creatine is its ability to enhance strength and power. Studies consistently show that creatine supplementation, combined with resistance training, leads to significant increases in muscle mass and strength. But there are other potential benefits too:
- Cognitive Function: Some research suggests creatine may improve cognitive function, particularly in tasks requiring short-term memory and reasoning skills. A 2018 meta-analysis of six studies, for example, found that creatine supplementation improved cognitive performance, especially in older adults.
- Bone Health: Emerging research indicates that creatine may play a role in bone health, potentially increasing bone mineral density when combined with resistance training.

There are two main ways to load creatine: the loading phase and the daily maintenance dose. The loading phase involves taking 20 grams of creatine per day (usually split into four 5-gram doses) for 5-7 days to rapidly saturate your muscles. After the loading phase, you can switch to a daily maintenance dose of 3-5 grams.
- Some people skip the loading phase altogether and just take the maintenance dose from the start. This will still saturate your muscles over time, just at a slower pace.
- Creatine monohydrate is the most well-studied and cost-effective form of creatine, but other forms like creatine ethyl ester and creatine hydrochloride are also available.

Creatine is generally considered safe for most people when taken as directed. The most common side effect is water retention, which can lead to a slight increase in body weight. Some people also experience mild gastrointestinal issues like bloating or stomach cramps.
- These side effects are usually temporary and can often be minimized by staying hydrated and taking creatine with food.
- In rare cases, creatine may interact with certain medications or exacerbate kidney problems. If you have any concerns, talk to your doctor.

Let's bust some common myths about creatine:
- Myth: Creatine is a steroid. Fact: Creatine is a naturally occurring compound, not a synthetic hormone like steroids.
- Myth: Creatine is bad for your kidneys. Fact: Research consistently shows that creatine is safe for healthy individuals with normal kidney function. However, people with pre-existing kidney problems should consult their doctor.
- Myth: You need to cycle creatine. Fact: There's no scientific evidence to support the need to cycle creatine. You can take it continuously for long periods without any negative effects.