Nutrition Parent Topic: Nutrition Product: Creatine Training

Does Creatine Help You Build Muscle? A Certified Nutrition Coach Weighs In

Presser March 9, 2024

0 1,017 9 minutes read

When you’re serious about building muscle, you likely stay on top of the latest information on what else you can do to aid all the lifting, eating, and sleeping. Creatine is a tried and true supplement that’s been popular for a while — but does creatine help you build muscle? Good news — research suggests that when you train consistently and eat enough, creatine may indeed help increase muscle mass.

Two scoops full of powdered supplements, tablets and dumbbells wrap with measuring tape. — Credit: Halk-44 / Shutterstock

Here, we’ll explain how creatine supplementation affects your muscle fibers and can lead to more muscle gains. It all starts with boosting your exercise performance when you lift, which may also increase muscle strength. Here’s what you need to know.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Is Creatine?

Many types of supplements are popular in bodybuilding and strength training. From pre-workout to whey protein, all sorts of supps have their place in your stack. Creatine is an amino acid; you already have it in your skeletal muscles and brain. Getting more of it may increase muscle growth, strength, and performance and potentially boost brain health.

You can increase creatine in your muscle cells through creatine supplementation or eating animal-based protein sources like red meat. Vegetarians and vegans can eat foods that contain the three amino acids that serve as creatine precursors: arginine, glycine, and methionine. (1)

Creatine is considered a safe dietary supplement with no harmful side effects for healthy individuals. The main potential side effect of creatine supplementation is short-term water retention, which may lead to temporary weight gain. It was initially thought to harm your kidneys but is now considered safe for people without kidney disease. (2)

Does Creatine Help You Build Muscle?

Creatine doesn’t build muscle by itself. But when you take it along with strength training and proper nutrition, over 50 years of research and thousands of studies suggest it helps increase lean body mass, muscle strength, and athletic performance. (3)

Research indicates creatine helps build muscle through the following process. It may increase IGF-1 (a growth hormone) and new proteins that stimulate muscle protein synthesis, leading to muscle hypertrophy. (4)(5)

[Read More: The Best Pre-Workout Supplements]

Below is a breakdown of significant studies and reviews on creatine supplementation, resistance training, and muscle-building.

In 1999, a study was done on two groups of young men performing heavy resistance training for 12 weeks. One group took creatine, and the other took a placebo. The study measured their muscle fibers and found that the creatine group had two to three times more muscle growth than the placebo group. (6)
In 2022, a systematic review and meta-analysis was published that spanned 35 clinical trials and over 1,000 participants taking creatine. Some did resistance training, some did mixed exercise, and some did no activity. The resistance training groups gained two pounds of lean body mass, and the other groups did not have muscle gains. (7)
A major review of studies from 2012 to 2021 investigated the link between creatine supplementation and muscle growth in younger and older adults performing resistance training. While it increased muscle mass in younger adults more effectively, both age groups saw strength and muscle gains. (8)
Creatine helps older adults build and maintain muscle mass and strength. Research shows it may help prevent sarcopenia, reduce inflammation, and protect against falls. In some cases, it helps preserve muscle mass even without resistance training. For older adults who perform regular resistance training, a meta-analysis of studies shows it may boost muscle growth. (9)(10)
People assigned female at birth (AFAB) naturally have 70 to 80 percent lower levels of creatine than people assigned male at birth. So, creatine supplementation may be beneficial to them. Studies show creatine helps AFAB people of all ages increase muscle mass and may help protect bone health for post-menopausal people. (11)

Does Creatine Help You Get Stronger?

One of the primary benefits of creatine is that it may help you to increase strength. It’s not magic — but it does give your muscles more energy to crank out a few more high-quality reps in your weightlifting sessions. Let’s break it down.

Research shows that higher creatine levels impact your athletic performance by increasing your power output and helping you recover more quickly during your sessions. Over time, better performance may lead to more muscle strength. (12)
A 2020 study was done on young adults following a high-volume resistance training program — five times a week for six weeks. One group took creatine, and the other took a placebo. The creatine group boosted their one-rep max in the leg and chest press. They also increased their muscular endurance and full-body strength. (13)
In the previously mentioned scoping review of studies from 2012 to 2022, adults of all ages increased their muscle strength and athletic performance while taking creatine. (8)
A meta-analysis was done of 22 studies on over 700 adults ages 57 to 70 doing resistance training twice a week while taking creatine. They all increased their lean body mass and saw significant strength gains on the chest press and leg press. (10)
For older adults, creatine supplementation has also been shown to increase their strength for activities of daily living. (14)

How Does Creatine Work?

How exactly does creatine help you get these sweet gains?

When you take creatine, your body turns it into creatine phosphate (or phosphocreatine) and sticks it in your muscle cells. Think of phosphocreatine as stored energy; when you have more of it, more is available for lifting.

Phosphocreatine helps your body create and replenish your ATP (adenosine triphosphate) more quickly. ATP is your body’s energy source for short-duration, high-intensity training activities like sprinting, weightlifting, plyometrics, and sports performance. (15)

A person pouring a scoop filled with powdered supplements into the shaker. — Credit: Prostock-studio / Shutterstock

[Read More: Does Creatine Make You Gain Weight?]

Without having extra muscle creatine packed away, you’ll burn through your ATP in two to three seconds before you fatigue. When you have more stored phosphocreatine, your ATP replenishes much quicker, and you can do a few more repetitions before you fatigue.

When trying to hit a new PR on your bench press, beat your time in a CrossFit benchmark workout, or your high-intensity exercise of choice, those few extra seconds before fatigue can add up. Over the weeks and months of training, with a few more quality reps in every session — big-time muscle gains.

Types of Creatine

There are a few forms of creatine. However, research repeatedly shows creatine monohydrate is the most effective at improving athletic performance, increasing muscle mass, and boosting muscle strength. (1)

Here are some other types of creatine on the market, though research insists that creatine monohydrate supplementation is the way to go. (2)

Creatine Ethyl Ester
Creatine Nitrate
Creatine Salts
Creatine Serum
Creatine Dipeptides
Creatine Hydrochloride
Buffered Creatine

If you want to try it out, it’s no longer universally recommended that you do a creatine loading phase, where you gradually build up your creatine stores. Instead, the International Society of Sports Nutrition (ISSN) recommends the following protocol. (1)

For five to seven days, take 0.3 grams of creatine monohydrate per kilogram of body weight every day. You can take it any time of day.
Take three to five grams of creatine daily. Your creatine stores should increase within one month.

Takeaways

Creatine is an amino acid stored in your skeletal muscles and brain. It is found in red meat and dietary supplements.
Creatine is considered a safe and ergonomic aid to exercise performance. There are no significantly harmful creatine side effects.
Fifty years of research suggest it helps boost athletic performance, increase muscle mass, and improve muscle strength — when combined with resistance training.
Many studies on people of various ages and genders find that creatine supplementation increases lean body mass when combined with resistance training. It can also help preserve muscle for older adults.
Similar studies and reviews find creatine leads to upper and lower body strength gains.
Creatine works by increasing your supply of phosphocreatine in your muscle cells. Phosphocreatine directly boosts your ATP, your energy supply for high-intensity exercise. Higher levels of creatine increase your time to fatigue and replenish your ATP more quickly.
There are a few forms of creatine, but research consistently shows that creatine monohydrate is the best creatine supplement.
No loading phase is necessary. You can start with 0.3 grams of creatine per kilogram of body weight for five to seven days and then bump up to a maintenance dose of three to five grams of creatine daily.
The bottom line: it works if you work. Having creatine in your body gives your muscles more energy to engage in a few more quality repetitions in your training sessions. Over time, it can lead to more muscle gains in strength and size.

FAQs

Let’s wrap up with some common questions about creatine.

Will creatine make my muscles bigger?

When you perform resistance training and eat enough calories and macros, creatine can help make your muscles bigger.

How long does it take for creatine to show results in muscle growth?

After four weeks of taking creatine, your creatine stores should be full, and you may start to notice results.

Does creatine build muscle better than protein?

You still need protein to build muscle. If you’re deciding between a creatine or protein supplement, you can reach your protein intake goal through food alone. Creatine supplementation is more efficient than getting enough through food, especially if you don’t eat animal products.

Are creatine gains permanent?

It depends on your work. Your creatine gains should stay with you as long as you stay consistent with training and nutrition.

References

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18.
Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).
Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6.
Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab. 2008 Aug;18(4):389-98.
Deldicque L, Theisen D, Bertrand L, Hespel P, Hue L, Francaux M. Creatine enhances differentiation of myogenic C2C12 cells by activating both p38 and Akt/PKB pathways. Am J Physiol Cell Physiol. 2007 Oct;293(4):C1263-71.
Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gómez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.
Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022 Nov-Dec;103-104:111791.
Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255.
Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017 Nov 2;8:213-226.
Smith-Ryan, Abbie E, Hannah E Cabre, Joan M Eckerson, and Darren G Candow. 2021. “Creatine Supplementation in Women’s Health: A Lifespan Perspective” Nutrients 13, no. 3: 877.
Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915.
Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020 Jun 24;12(6):1880.
Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62.
Dunn J, Grider MH. Physiology, Adenosine Triphosphate. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.