Do I Really Need Creatine Supplements?

"Creatine monohydrate is typically sold as a flavorless, white powder that you can mix into water or a shake. According to Amati, the standard dose is three to five grams per day. Some athletes may load with higher doses, but studies show this offers no long-term benefits and can put unnecessary stress on the kidneys. Muscle Growth and Exercise Performance Creatine is most useful for activities that demand short, intense effort: sprinting, weightlifting, and high-intensity interval training, to name a few."

"Some evidence suggests creatine also increases muscle glycogen storage, which could help with recovery and energy replenishment between sessions. Creatine doesn't directly build muscle, but paired with resistance training and adequate nutrition, it can help preserve muscle strength and lean body mass. It's particularly important if you're recovering from an injury, or as you age, when sarcopenia (age-related muscle loss) becomes a risk, as it activates specialized stem cells known as satellite cells."

Creatine monohydrate is a flavorless white powder commonly taken at three to five grams per day. Higher loading doses offer no long-term advantage and can stress the kidneys. Creatine improves performance for short, intense efforts such as sprinting, weightlifting, and high-intensity interval training, but is less relevant for endurance sports. Creatine may increase muscle glycogen, aiding recovery and energy replenishment. Paired with resistance training and proper nutrition, creatine helps preserve muscle strength and lean mass and activates satellite cells, supporting recovery and combating age-related muscle loss. Creatine may reduce mental fatigue in high-stress situations and improve memory in low-baseline groups.

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