Does Creatine Help Build Muscle?

Overview of Creatine

Creatine is a molecule made up of three amino acids, glycine, arginine, and methionine. It is synthesized endogenously, and it is mainly synthesized in the liver, kidneys, and pancreas. Creatine is naturally created in the human body but can also be ingested from foods high in protein such as red meat and fish.

Creatine monohydrate is the most popular form of the supplement because it is easily soluble in water and is readily available in the market. The use of performance-enhancing substances remains a topical issue in sports.

Does Creatine Help Build Muscle?

Scientific Evidence

There is substantial scientific evidence supporting creatine's effectiveness in promoting muscle growth. A meta-analysis reviewed by the International Society of Sports Nutrition concluded that creatine supplementation, when combined with resistance training, leads to significant increases in lean muscle mass.

For instance, a 2023 systematic review found that creatine users experienced an average muscle mass increase of approximately 2.5 lbs compared to those who relied solely on resistance training. This supports the notion that creatine is one of the most effective supplements for enhancing muscle size and body composition​.

For further reading, you can access this comprehensive study.

Mechanisms of Action

Creatine works by replenishing adenosine triphosphate (ATP) stores in muscle cells, which are rapidly depleted during high-intensity exercise. This process helps sustain energy levels, allowing muscles to perform longer and with greater intensity, which supports hypertrophy (muscle growth).

Creatine also promotes cellular hydration, increasing muscle cell volume and triggering signals that promote protein synthesis, both of which are essential for muscle growth​.

Creatine and Strength Gains

In addition to muscle growth, creatine supplementation has been shown to enhance strength and power. By increasing ATP regeneration, creatine enables users to lift heavier weights or perform more reps, ultimately leading to greater strength gains over time.

This is particularly beneficial in resistance training, where increased workload translates to improved muscle performance and adaptation.

Creatine Dosage and Supplementation

Recommended Dosage

For most people, a daily intake of 3–5 grams of creatine is sufficient. This can be adjusted based on individual goals and body weight.

Types of Creatine Supplements

• Creatine Monohydrate: The most popular and well-researched form.
• Creatine Hydrochloride (HCl): Known for better solubility and potentially fewer digestive issues.
• Creatine Ethyl Ester: Marketed for improved absorption but with limited scientific support.

Loading Phase

This calls for supplementing with 20–25 grams of creatine daily for at least 5–7 days to load muscle tissue to its maximum capacity. This is followed by a maintenance dose of 3 to 5 grams per day for long-term use.

It is the most effective method when one wants to have the highest levels of creatine as soon as possible, primarily for enhancement of the performance of muscles as well as their regeneration.

Maintenance Phase

After the loading phase, a maintenance dose of 3–5 grams per day is recommended to keep muscle creatine levels elevated.

Is Creatine Safe?

Potential Side Effects

It has been found that creatine does not cause toxicity in the human body and can even be used in the long run. While creatine is generally safe, some users may experience mild side effects such as weight gain due to water retention or gastrointestinal discomfort if consumed in large doses.

Concerns about kidney damage are largely unfounded in healthy individuals, but it’s wise to consult with a healthcare provider if you have pre-existing kidney issues.

Safety for Specific Populations

Creatine is generally safe for healthy adults and can even be used by older adults to improve muscle health.

However, individuals with kidney problems or certain health conditions should consult a healthcare professional before using creatine.

Other Things To Know About Creatine

• Stay Hydrated: Creatine pulls water into your muscles, so drinking plenty of water helps prevent dehydration.
• Watch Your Kidneys: Creatine is safe for most, but if you have kidney issues, check with a doctor first.
• Use the Right Dose: After the initial loading phase, 3-5 grams per day is enough. Taking more won't add benefits and may cause stomach discomfort.
• Pair with Carbs for Loading: If you’re doing a loading phase, take creatine with carbs to help it absorb faster.

Following these simple steps can help you get the most out of creatine while keeping you safe.