Creatine: When, How and How Much? A Comprehensive Guide to Using It
Creatine is the supplement with the strongest evidence in sports science. But who it suits matters just as much as how it is used.
What Is Creatine?
Creatine is a natural molecule synthesized in the liver, kidneys and pancreas. It is stored in muscle cells as phosphocreatine and plays a role in regenerating ATP. It can also be obtained from red meat and fish; however, the supplement form fills the stores far more effectively.
How Does It Work?
Maximal power efforts (sprinting, lifting, jumping) use up ATP within seconds. Phosphocreatine regenerates this ATP rapidly. The fuller your creatine stores, the longer you can sustain high-intensity efforts.
Proven Benefits
- Gains in power and volume during repeated high-intensity exercise
- Faster recovery
- Increased muscle glycogen stores
- Support for cognitive performance in some studies
Those who benefit most:
- Strength and power athletes
- Sprint and team sports
- Vegetarian/vegan athletes (naturally lower stores)
Dosage and Protocol
Loading Phase (optional, faster saturation)
- 0.3 g/kg/day (20–25 g/day for 4–5 days), split into 4–6 equal doses
- Fills the stores in 5–7 days
- Downside: Water retention and stomach upset may occur
Without Loading (slower, more comfortable)
- 3–5 g/day
- Fills the stores in 3–4 weeks
- Fewer side effects
Preference: For most athletes, loading is unnecessary; 5 g/day is enough.
Form: Creatine Monohydrate
Creatine monohydrate is the cheapest and most researched form. Alternatives such as "micronized", "Kre-Alkalyn" and "creatine HCl" are expensive but not superior.
Common Misconceptions
| Misconception | Fact |
|---|---|
| It damages the kidneys | Kidney damage has not been proven in healthy individuals |
| Loading is mandatory | No, 5 g/day is enough |
| It makes muscles puffy | Partly true — water is retained inside the muscle, and this is normal |
| It is banned for under-18s | Some organizations don't recommend it; there is no medical contraindication |
Who Is It Not Suitable For?
- People with kidney disease (under a doctor's supervision)
- People with a metabolic disorder related to creatine (very rare)
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.