Questions & Answers
1. What is creatine?
Creatine is a naturally occurring compound in the body, stored in muscles as phosphocreatine, and used to regenerate ATP during high-intensity exercise.
2. How does creatine work in the body?
Creatine replenishes ATP, the primary energy currency, allowing muscles to perform repeated short bursts of high-intensity activity.
3. What are the benefits of creatine?
Benefits include increased strength, improved exercise performance, muscle growth, faster recovery, and cognitive support.
4. Can creatine improve muscle growth?
Yes, creatine increases water retention in muscle cells and enhances protein synthesis, promoting lean mass accrual.
5. Can creatine improve strength?
Yes, creatine supplementation is shown to improve maximal strength and power output in resistance training.
6. Can creatine improve exercise performance?
Yes, especially in high-intensity, short-duration activities like sprinting, weightlifting, and interval training.
7. Can creatine support high-intensity training?
Yes, it improves ATP availability and repeated sprint capacity, allowing higher training volumes.
8. Can creatine help with recovery?
Creatine reduces exercise-induced muscle damage and inflammation, accelerating recovery.
9. Can creatine improve endurance?
Creatine is less effective for long-duration aerobic activities but may help interval-based endurance training.
10. Can creatine help with fat loss?
Indirectly, by supporting higher training intensity, lean mass, and metabolic rate, creatine may aid body composition.
11. Can creatine improve cognitive function?
Some studies suggest creatine enhances memory, focus, and cognitive performance, especially during sleep deprivation.
12. Can creatine reduce fatigue?
Yes, creatine supplementation can reduce mental and physical fatigue during high-intensity activities.
13. Can creatine improve hydration in muscles?
Yes, creatine draws water into muscle cells, supporting cellular hydration and volumization.
14. How much creatine should I take?
Standard dose: 3–5 g/day; loading phase optional.
15. What is a loading phase?
A loading phase typically involves 20 g/day split into 4 doses for 5–7 days to rapidly saturate muscles.
16. Do I need a loading phase?
No, skipping loading and taking 3–5 g/day also saturates muscles within 3–4 weeks.
17. How long does it take for creatine to work?
Performance and muscle volume benefits can appear in 1–4 weeks depending on dosing.
18. What forms of creatine are available?
Creatine monohydrate, creatine HCl, buffered creatine, creatine ethyl ester, micronized creatine.
19. Is creatine monohydrate the best form?
Yes, it is most studied, cost-effective, and effective for increasing muscle creatine stores.
20. Can creatine cause bloating?
Some individuals experience mild bloating due to water retention, usually resolves over time.
21. Is creatine safe for long-term use?
Yes, research shows long-term supplementation is safe in healthy adults at recommended doses.
22. Can creatine damage kidneys?
No evidence in healthy adults; those with pre-existing kidney disease should consult a doctor.
23. Can creatine affect liver function?
Studies indicate creatine is safe for liver function in healthy adults.
24. Can creatine affect hair loss?
Current research does not support a direct link between creatine and hair loss.
25. Can creatine affect water retention?
Yes, creatine increases intracellular water in muscles, which can slightly increase body weight.
26. Should creatine be taken before or after workouts?
Timing is flexible; post-workout with protein/carbs may improve uptake slightly.
27. Can creatine be taken on rest days?
Yes, daily maintenance dose maintains muscle saturation.
28. Can creatine improve anaerobic performance?
Yes, creatine enhances repeated sprint performance, power output, and strength.
29. Can creatine help older adults?
Yes, creatine preserves muscle mass, strength, and bone density in aging populations.
30. Can creatine support brain health?
Creatine supports ATP production in the brain, improving cognitive function and memory.
31. Can creatine improve recovery from injury?
Creatine can help maintain muscle mass during immobilization and enhance rehabilitation.
32. Can creatine help women with muscle maintenance?
Yes, women also experience increased strength, lean mass, and performance benefits.
33. Can creatine support bone health?
Yes, creatine may improve bone density indirectly via increased muscle strength and IGF-1 stimulation.
34. Can creatine improve glucose metabolism?
Yes, creatine may improve glucose uptake and insulin sensitivity, especially with exercise.
35. Can creatine reduce muscle cramps?
Some evidence suggests creatine may reduce cramping, likely through improved hydration.
36. Can creatine improve muscle endurance?
Yes, creatine enhances high-repetition performance in resistance training.
37. Can creatine increase overall body weight?
Yes, primarily due to water retention and increased lean mass.
38. Can creatine be stacked with other supplements?
Yes, creatine can be combined with protein, beta-alanine, BCAAs, and pre-workouts safely.
39. Can creatine improve workout consistency?
By supporting energy and recovery, creatine allows higher training frequency.
40. Can creatine support heart health?
Indirectly, by supporting exercise capacity and metabolic function, creatine benefits cardiovascular health.
41. Can creatine improve hydration status?
Yes, intracellular water retention in muscles improves cellular hydration.
42. Can creatine enhance protein utilization?
Yes, creatine promotes lean mass gains and complements protein intake.
43. Can creatine reduce exercise-induced inflammation?
Yes, creatine may reduce muscle damage markers and inflammation post-exercise.
44. Can creatine affect gut health?
Creatine is generally well tolerated; some may experience mild GI discomfort at high doses.
45. Can creatine be used with caffeine?
Yes, though timing may affect absorption slightly; overall safe in combination.
46. Are there side effects of creatine?
Most side effects are mild: water retention, bloating, or GI discomfort if overdosed.
47. Can creatine be used by teenagers?
Yes, with proper dosing and supervision, creatine is safe for adolescent athletes.
48. Can creatine be used by older adults?
Yes, creatine supports muscle mass, strength, and bone health in older adults.
49. How do I know if creatine is working for me?
Increased strength, improved workout performance, and slight lean mass gains indicate effectiveness.
50. How do I start supplementing with creatine safely?
Start with 3–5 g/day, optional loading phase, hydrate well, and consult a healthcare provider if pre-existing kidney or liver conditions exist.
References
- Kreider, R.B. Creatine in Sports and Health. J Int Soc Sports Nutr. 2003;1:1–6. Link
- Buford, T.W., et al. International Society of Sports Nutrition Position Stand: Creatine. J Int Soc Sports Nutr. 2007;4:6. Link
- Mayo Clinic. Creatine Supplementation
- NIH. Creatine and Muscle Health
- Functional Medicine Review. Creatine Benefits
- Examine.com. Creatine Overview
- WebMD. Creatine Side Effects & Safety
- Gualano, B., et al. Creatine Supplementation in Older Adults. Amino Acids. 2012;43:31–38.
- ACSM. Creatine Supplementation Position Stand. Med Sci Sports Exerc. 2017;49:1–11.
