If you’ve spent any time in a gym, chances are you’ve heard the word creatine thrown around in conversations. Some people swear by it for muscle gains, while others avoid it like the plague, thinking it’ll make them bloated or cause kidney damage. So, what’s the truth? Should you be taking creatine? Let’s make is simple.
What is Creatine and What Does It Do?
Creatine is a naturally occurring compound found in your muscles and brain. It’s also present in foods like red meat and fish. Your body stores creatine in your muscles as phosphocreatine, which helps produce ATP (adenosine triphosphate) – the energy currency of your cells.
Put simply, creatine helps your muscles produce more energy during high-intensity activities like lifting weights, sprinting, or any explosive movement. This extra energy can translate to better performance, improved muscle recovery, and increased muscle growth over time.
So, Why Do People Take It?
People take it because it’s one of the most researched and effective supplements out there. It’s been shown to:
Increase strength and power output
Improve muscle recovery
Enhance endurance for short bursts of activity
Support brain function and cognitive health
Aid in muscle hydration, making muscles appear fuller
Why Might Someone NOT Take It?
Despite all the benefits, some people are hesitant to take creatine. Here are the main reasons why:
Water Retention: Creatine draws water into your muscles, which can cause a slight increase in weight. Some mistake this for bloating.
Misconceptions About Kidney Health: There’s a myth that creatine is bad for your kidneys. Unless you have pre-existing kidney issues, there’s no evidence to support this claim.
Not Necessary for Everyone: If you’re not doing high-intensity training, you might not need creatine. If your diet is rich in red meat and fish, you may already get enough.
What Difference Does It Make If You Take It?
Taking creatine can be a game-changer for some people. It can help you lift heavier, recover faster, and sustain high-intensity efforts for longer. This can bring you more muscle growth and improved overall performance, over sustained periods of time. It’s not a magic pill, but it does give you an edge if your goal is strength, power, or endurance.
What Are the Benefits of Creatine for Men and Women?
Benefits for Men:
Increased Muscle Mass – Creatine enhances the ability to push through more reps and heavier weights, leading to greater muscle growth.
Improved Strength & Power – Ideal for lifters, sprinters, and anyone involved in explosive sports.
Better Workout Performance – More energy means getting in those extra reps, leading to faster progress.
Enhanced Recovery – Helps reduce muscle damage and inflammation, meaning less soreness and faster recovery.
Potential Testosterone Support – Some studies suggest creatine may indirectly support testosterone production through increased training intensity.
Benefits for Women:
Improved Muscle Tone – Creatine supports muscle growth without the bulk, making it great for sculpting and defining muscle.
Increased Strength Without Weight Gain – Women naturally have lower creatine stores than men, so supplementation can have an even greater impact without excessive weight gain.
Enhanced Endurance – Ideal for high-intensity interval training (HIIT) and endurance workouts.
Reduced Fatigue – Helps with energy production, making workouts feel less exhausting.
Brain Health Benefits – Creatine has been shown to improve cognitive function, especially in women who consume less dietary creatine from meat.
A scientific report posted in February 2024 by online science journal nature.com, showed that a single dose of creatine “improves cognitive performance and processing speed. These outcomes suggest that a high single dose of creatine can partially reverse metabolic alterations and fatigue-related cognitive deterioration.”
Are There Any Side Effects of Creatine?
As with any supplement you start taking, you should ALWAYS read the labels and be aware of any side effects. Some people have experienced the following side effects:
Mild Water Retention: This is temporary and mainly occurs in the first week.
Stomach Discomfort: Rare but taking too much at once can cause bloating.
Dehydration Risk: Since creatine pulls water into muscles, you need to drink more fluids to stay properly hydrated.
When Should You Avoid Creatine?
Creatine is generally safe, but certain individuals should be cautious or avoid it:
People with Kidney Disease: If you have any existing kidney issues, it’s advised you consult a doctor before using creatine.
Individuals with Liver Conditions: Though rare, there’s some concern about how creatine is processed in the liver.
Those with High Blood Pressure: Creatine may cause slight water retention, which could impact blood pressure levels.
Pregnant or Breastfeeding Women: There’s limited research on creatine use in pregnancy, so it’s best to play it safe.
*If you suffer from any health issue, we advise you consult your GP before taking any supplement.
What Type of Creatine Should You Take?
Creatine comes in several forms, but the most studied and effective is Creatine Monohydrate. Other forms include:
Creatine HCL – More soluble, requires a smaller dose.
Creatine Ethyl Ester – Claims better absorption but lacks strong research support.
Buffered Creatine (Kre-Alkalyn) – Marketed as a no-bloat option, but no real evidence it’s better than monohydrate.
So, Is Creatine Right for You?
If you’re looking to gain strength, improve performance, or boost cognitive function, creatine is one of the best supplements on offer. It’s safe, effective, and backed by tons of research. However, if you don’t train intensely, have pre-existing kidney issues, or simply eat a lot of red meat, you may not need it.
At the end of the day, creatine isn’t magic, but it can give you an extra edge. The decision comes down to your personal fitness goals and how much you’re willing to experiment to see what works best for your body.
Of course, if you don’t want to take any kind of supplement, creatine is found naturally occurring in these foods as highlighted by Men’s Health:
Steak
Fish
Egg Yolks
Whatever, you decide to do, please do your research.
Oswestry Power & Fitness specialises in Strength Training, Olympic Weightlifting and Progressive Fitness Training for all abilities. Helping you achieve your fitness, confidence and body goals.
If you have any questions, contact Head Coach Claire on 07393 195353.
To book a session click HERE