Creatine 101: Why It’s Still the King of Supplements.

Kyle Zulon
Jul 13
4 min read

Introduction

Let’s clear the noise: creatine monohydrate is still the most researched, reliable, and results-driven supplement in the entire field of sports nutrition. Backed by over two decades of clinical research and endorsed by the International Society of Sports Nutrition (ISSN), creatine remains the gold standard for enhancing performance, improving body composition, supporting recovery, and promoting long-term health.

Creatine 101 infographic by GritLab: science-backed benefits, safety, dosage, and real-world tips for athletes and health.

1. What Is Creatine (and Why It Works)

Creatine is a naturally occurring compound, found primarily in skeletal muscle, where approximately 95% is stored in the form of phosphocreatine (PCr). During high-intensity, short-duration activity like lifting, sprinting, or jumping, creatine acts as a rapidly accessible energy buffer by helping regenerate ATP, the primary energy currency of muscle cells.

Supplementation with creatine monohydrate increases muscle creatine stores by approximately 15–40%, depending on the individual's baseline levels. This increase allows for greater energy availability during explosive efforts, which directly translates into improved strength, power output, and training volume.

2. The Science Behind Its “King” Status

When it comes to performance enhancement, few supplements have the data that creatine does. The ISSN has formally declared it “the most effective ergogenic nutritional supplement currently available to athletes.” Its benefits are not limited to one area; they span multiple dimensions of performance and health.

Creatine improves maximal strength, peak power, and work capacity under load, allowing athletes to train harder and recover faster. These effects extend beyond training sessions; creatine supplementation also plays a key role in recovery, reducing muscle damage markers and soreness, while supporting thermoregulation and tissue repair during rehab phases.

Emerging data has pushed creatine beyond just the athletic realm. It's now recognized for its neuroprotective and metabolic benefits. Studies have found promising effects for aging adults, those at risk of neurodegenerative diseases, and even individuals managing insulin resistance or metabolic dysfunction. Creatine’s role in supporting brain energy metabolism may be especially beneficial in populations experiencing cognitive decline.

3. Safety: Myths vs. Reality

Creatine often gets unfair criticism, especially in mainstream media and bro science circles, but the actual science tells a different story. The ISSN’s latest position stand confirms that creatine is not only safe for healthy individuals, but potentially beneficial when used correctly, even in adolescents and older adults.

Concerns about liver, kidney, or heart damage are unfounded in healthy populations. Decades of research, including long-term studies using daily doses of up to 5 grams for five consecutive years, show no harmful effects on organ systems when proper hydration and dosage are maintained. Creatine remains one of the most well-studied, well-tolerated supplements available.

4. Best Practices & Dosage Guidelines

For those looking to saturate muscle creatine stores quickly, a loading phase of approximately 0.3 g/kg/day (around 20 grams for a 70 kg individual) spread over 3–5 days is effective. After that, a maintenance dose of 3–5 grams per day keeps levels elevated and supports ongoing performance and recovery.

Alternatively, a low-dose strategy of 2–3 grams daily over several weeks can also saturate muscles, just more gradually. While co-ingesting creatine with carbohydrates or protein may slightly increase uptake, the performance benefits remain similar whether you stack or not.

To optimize absorption and avoid degradation, creatine should be dissolved in lukewarm water or juice. Avoid mixing it with hot liquids or acidic drinks like coffee, which can destabilize the compound over time.

5. Who Should (and Shouldn’t) Use It

Creatine is ideal for resistance-trained athletes, high-intensity sport competitors, and vegans or vegetarians, whose diets may lack sufficient creatine from animal sources. It’s also highly relevant for older adults seeking to preserve muscle mass, strength, and even brain function.

However, those with diagnosed kidney disease or individuals taking medications that impact hydration, diuretics, or renal function should consult a physician before beginning supplementation. As with any health-related strategy, context and individual needs matter.

6. Debunking Common Myths

Let’s set the record straight. Creatine is not a steroid. It’s a naturally occurring compound found in red meat and synthesized by the body. It has no hormonal activity and carries none of the risks associated with anabolic steroids.

Contrary to early myths, creatine does not cause dehydration or muscle cramps. Some evidence suggests it may improve cellular hydration and thermoregulation, especially in hot environments or endurance conditions.

Finally, despite the surge in “creatine HCl,” “buffered creatine,” and other designer forms, creatine monohydrate remains the most studied, cost-effective, and efficacious version, making it the true “gold standard” for supplementation.

7. Sample Protocol & Real‑World Use

For athletes, a traditional protocol starts with a loading phase, followed by 5 grams per day as maintenance. Those using creatine to support long-term health, such as older adults or those on plant-based diets, can take 3 to 5 grams daily without the need for loading.

Creatine stacks well with whey protein or a post-workout carbohydrate shake to support both muscle repair and uptake efficiency. Users should also expect a short-term increase in body weight, typically around 1–2 kg, due to water retention in muscle tissue, which is a normal and harmless response.

✅ Final Takeaways

Creatine monohydrate remains the most effective, safest, and most versatile supplement for supporting athletic performance, recovery, and overall health. Backed by over 25 years of ISSN-endorsed research, its benefits are clear, and its risks are virtually nonexistent in healthy populations.

With simple dosing, minimal side effects, and wide-ranging applications from gym-goers to aging adults, it’s no surprise that creatine continues to wear the crown in the world of sports nutrition.