Creatine — the only supplement worth understanding

Creatine is the most researched supplement in sports science. It is also one of the most misunderstood. Here is what you actually need to know.

What it does

Your muscles use ATP for energy. Creatine helps regenerate ATP faster — which means you can push harder for a few extra seconds before fatigue kicks in. Over time, that extra effort adds up to more strength and more muscle.

Who benefits

Anyone doing resistance training. The effect is clearest in short, high-effort movements: lifting, sprinting, jumping. It also has emerging evidence for cognitive function and healthy aging.

Women are often under-represented in creatine research, but the studies that exist show the same benefits — and women typically have lower baseline creatine stores, which means the relative gain can be larger.

How to take it

3–5 grams per day, every day. No loading phase required. Creatine monohydrate is the form with the most evidence. Timing does not matter.

Mix it into water, coffee, or a shake. It dissolves poorly in cold water but works regardless.

What it won't do

It will not make you look bulky overnight. The first 1–2 kg of weight gain is water inside the muscle cells — that is part of the mechanism, not a side effect.

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Creatine is not a shortcut. It's a small, consistent edge. Combined with training and protein, it's the cheapest reliable tool you have.