Creatine – facts and myths

Creatine is a compound found naturally in the body (mainly in muscle) and in food – primarily meat and fish. Muscles store it as phosphocreatine, which helps rapidly regenerate energy (ATP) during short, intense efforts – like a set of pull-ups or squats.

Does it work?

Yes. The International Society of Sports Nutrition (ISSN, Kreider et al. 2017) position stand describes creatine monohydrate as the most effective available supplement for increasing high-intensity exercise capacity and lean body mass when combined with training.

How much and how?

• Simple approach: 3–5 g of creatine monohydrate daily. Muscles become saturated in about 3–4 weeks.
• Faster approach (loading): about 0.3 g/kg body weight per day (usually ~20 g in 4 doses) for 5–7 days, then 3–5 g daily.
• Timing matters little – consistency is what counts. Taking it with a meal is convenient.
• Form: monohydrate has by far the most research. Pricier “new forms” have not shown an advantage.

Common myths

“Creatine damages your kidneys.” In healthy people taking recommended doses, research shows no harmful effect on kidney function (Antonio et al. 2021). People with kidney disease should consult a doctor.

“Creatine causes hair loss.” This concern comes from one study on young rugby players (2009) in which DHT levels rose. The result has not been replicated, and no study has shown a direct effect on hair loss.

“It's just water.” Creatine may initially increase body weight by about 1–2 kg, mainly from water stored inside muscle cells – not under the skin. Over time, combined with training, it supports muscle gain.

“It's a steroid.” No. Creatine is not a hormone; it is legal and permitted in sport.

“Only for men.” Women benefit too – in both strength and body composition.

Summary

3–5 g of monohydrate daily, every day, alongside a well-planned training programme. No cycling, no breaks, no magic.