The Role of Creatine in Strength Training

Creatine is a natural substance in the body that supplies energy to cells, primarily the muscles and brain. You can look at it as your body's natural energy source that is responsible for keeping your muscles working (contracting.) 

While your body naturally makes some creatine in the liver, kidneys, and pancreas, most of it comes from foods like red meat and fish. The problem is that the amount of creatine your body can produce and the amount in the foods you eat are small compared to what your body needs, especially if you are strength-trained. 

This is why many people take creatine supplements, especially when they're trying to increase strength, build muscle, or improve endurance. People also take creatine for its neurological benefits. 

There is a good reason why creatine is one of the most trusted supplements in the world. It is backed by decades of research that proves it safe and effective for building muscle and strength, with new studies uncovering even more benefits, such as brain health, neuroprotection, and improved mental clarity.

Different Forms of Creatine

There isn't only one form of creatine; there are several, and while each has its unique characteristics, not all are as effective or well-researched as others.

The form of creatine that your body naturally produces is called creatine phosphate (or phosphocreatine). The creatine you get from food, like red meat and fish, is primarily in the form of creatine monohydrate, which is also the most common and well-researched form of creatine found in supplements.

There are other forms of creatine you can get in supplement form—like creatine hydrochloride (HCL), creatine ethyl ester, creatine magnesium chelate, or buffered creatine—but none have the same level of scientific backing as creatine monohydrate.

Creatine monohydrate is the most researched supplement available. It is well known for its effectiveness in boosting muscle strength, power, and endurance. It's also highly bioavailable, meaning your body absorbs it efficiently.

Now, you might be wondering— if creatine phosphate is what the body naturally produces, why isn't it the "best" form for supplementation? Good question!

Creatine phosphate isn't available as a supplement because it's less stable and harder for the body to absorb when taken orally, making it ineffective in that form. In contrast, creatine monohydrate is highly bioavailable, meaning your body absorbs it efficiently, leading to faster results.

Additionally, when you take creatine monohydrate, your body actually converts it into creatine phosphate. Yet another reason why creatine monohydrate is not only the most practical option but also the most effective form of creatine.

To learn more, read "Exploring the Best Creatine Supplements: A Comprehensive Guide."

How Creatine Works 

Creatine works by increasing the availability of something called adenosine triphosphate (ATP)—the primary energy currency in your muscle cells. This is important for fueling your muscles during any activity, but especially during exercise like strength training.

The problem is that your muscles can only store a limited amount of ATP, and it runs out really fast during intense activities. You don't want this to happen! Once ATP is depleted, your muscles can't keep up with the demands of your workout, resulting in fatigue and decreased performance.

This is where creatine supplementation comes in. Creatine helps replenish ATP and boost your muscles' energy supply, which allows you to push harder and perform better.

Benefits of Creatine for Strength and Muscle Gain 

Your body needs creatine regardless of your activity level but requires more if you are looking to improve your strength or build muscle mass. So, if you are wondering if creatine is right for you, the answer is most likely yes! 

There is a reason why creatine is the "gold standard" for anyone who strength trains or wants to gain lean muscle. But creatine has many other benefits that appeal to people of all fitness levels and even those who aren't regular gym-goers. 

Here are a few ways key benefits of creatine:

1: Cost Effective and Easy to Use

Creatine is one of the most accessible and affordable supplements on the market. For example, this quality creatine monohydrate costs less than 50 cents per 5g serving (and less than 40 cents per serving if you get the larger, 100-serving tub). 

Creatine is also simple to incorporate into your routine. You can take it any time of day, with or without food (there are pros and cons of taking creatine on an empty stomach.) Just mix your daily dose (typically 3-5 grams) into water, a protein shake, or your pre-workout.

You could even "dry scoop" creatine if you want to (if you are curious about the "dry scooping" trend and wondering if it's safe, check out this article.) 

While some experts claim there are better times to take creatine (which we will discuss further down), special timing is not required. The most important thing is that you consistently take it every day (yes, even on non-training days.) 

2: Safe

Creatine is one of the most researched supplements, with decades of evidence supporting its safety and effectiveness. When you purchase a quality creatine monohydrate supplement from a trusted company and use it properly, you can rest assured it is safe—even for long-term use.

3: Increases Strength and Power

Creatine works by topping off and boosting your muscles' energy supply. This helps you lift heavier and perform more explosive movements, allowing you to push harder during workouts and go the distance during endurance training. 

With creatine supplementation, you will be more likely to be able to increase the weight you lift, perform more reps,  and sustain high levels of exercise performance over extended periods.

4: Enhances Muscle Growth

Creatine not only helps with strength and power, but it also supports muscle growth by promoting protein synthesis, which is essential for muscle repair and development. 

Additionally, it increases water content in your muscle cells, which gives them a fuller appearance and contributes to muscle hypertrophy (growth). 

5: Improves Workout Performance

Creatine enhances endurance and stamina, allowing you to train harder and longer without feeling fatigued as quickly. This means more reps, better recovery, and improved overall workout quality.

6: Speeds Recovery 

Creatine is shown to help reduce muscle fatigue, allowing you to recover more quickly between sets and workouts.  When less recovery is required, you can perform more work in less time, leading to faster muscle growth and more significant strength gains.

Additionally, creatine supports the repair and rebuilding of muscle tissues after they are damaged during exercise. 

7: Supports Fat Loss and Promotes Lean Muscle Mass 

While creatine doesn't directly burn fat, it does help promote lean muscle mass, which indirectly helps with fat loss. More muscle means a higher metabolic rate, which means your body burns more calories—even at rest.

Additionally, creatine's role in boosting workout performance allows you to train harder, leading to a higher calorie burn during exercise.

If fat burn is your primary goal, consider stacking creatine with a quality fat burner. 

8: Supports Long-Term Muscle Maintenance

Supplementing with creatine consistently over time can help you maintain muscle mass when you aren't working out as hard or when dieting. 

9: Reduces Risk of Injury

Creatine helps improve muscle strength and overall muscle function. This can lead to fewer chances of overuse injuries and a lower chance of strain, especially when lifting heavy weights and pushing your limits.

10: May Reduce Fatigue and Improve Brain Function

Creatine isn't just for muscle gains—it also supports your brain's energy needs. Creatine has been shown to help increase mental clarity, focus, and cognitive performance, making it easier to achieve mind-muscle connection and push through both physical and mental fatigue. 

Common Myths and Misconceptions about Creatine 

Despite being widely studied and shown to be safe and effective, there are still many myths and misconceptions about creatine. 

Creatine Makes You Gain Weight

Creatine may cause the number on the scale to go up temporarily, but this is NOT fat gain. We repeat… this is not fat gain!!

If you happen to put on a few pounds when you first start taking creatine, do not worry. It is temporary and only due to water retention in the muscles. 

Creatine Is a Steroid

Creatine is not a steroid. It's a naturally occurring compound in the body and a legal, safe supplement. It simply helps boost energy production in muscle cells.

Creatine Causes Dehydration

Studies have shown that creatine itself does not inherently lead to dehydration. In fact, the increased water retention within muscles may help maintain better overall hydration.

As long as you drink enough water, creatine should not cause dehydration. To learn more about this myth and get scientific insights on creatine and hydration, read "Does Creatine Dehydrate You?"

Creatine Is Only for Bodybuilders

While creatine is especially beneficial for bodybuilders and athletes, it is an excellent supplement for anyone, even those who don't exercise regularly. 

For instance, studies show that creatine supplementation can improve cognitive function, particularly in tasks that require short-term memory and quick thinking. 

In older adults, creatine has been shown to enhance brain function, reduce the risk of age-related cognitive decline, and even support muscle mass maintenance, helping with mobility and strength. 

Creatine Causes Kidney Damage

This misconception likely occurs because creatine supplementation may bump up your creatinine levels, but that does not mean it is causing harm to your kidneys. Healthy kidneys can handle this extra amount of creatine.

Research shows that creatine is safe if you are healthy, and numerous studies have shown no long-term kidney damage in people who use it appropriately.

However, if you have pre-existing kidney issues, you should consult with your doctor before taking creatine (or any supplement.)

Creatine Can Negatively Affect Heart Health

There is no solid evidence that creatine negatively affects heart health. There are actually studies that show creatine can do the opposite and support heart health.

Creatine Causes Muscle Cramps

There's no direct evidence linking creatine to muscle cramps. In fact, the water retention that creatine causes can help keep muscles hydrated and prevent cramping. 

Women Should Not Take Creatine

Creatine is not a "male" supplement. Creatine works for everyone, regardless of gender. Creatine is an excellent supplement for women looking to get stronger, recover from workouts faster, lose body fat, gain lean muscle mass, or maintain muscle while dieting. 

Creatine Causes Hair Loss

proven side effect of creatine; for most, it's not a concern.

Some studies have shown a potential increase in DHT (a hormone linked to hair loss) in certain individuals, but the evidence is limited. 

Creatine Is Not Vegan

Sometimes, it is, and sometimes, it isn't. If you look at it in terms of a typical diet, then no, most creatine sources (meat and fish) are not vegan. However, many creatine supplements, like Raw Nutrition's creatine monohydrate, are certified vegan. 

To learn more about vegan creatine and its benefits for those on a meat-free diet, read "Is Creatine Vegan?"

You Should Cycle or Load Creatine

A common myth is that you have to cycle or load creatine. Some believe cycling helps prevent the body from adapting to it, and a loading phase followed by maintenance offers maximum benefits.

There might be some benefits to loading creatine; however, research shows that it can be taken consistently without reducing its benefits or causing dependence, so cycling or loading is unnecessary for most people. 

If you prefer to cycle, it's important to do it safely. A typical cycle might look like this:

• Loading Phase (Optional): 20 grams daily (split into 4 doses) for 5-7 days to saturate your muscles quickly.

• Maintenance Phase: 3-5 grams daily for 4-6 weeks.

• Off Phase: Take a break for 2-4 weeks to give your body a rest.

Again, creatine cycling or loading is optional. Most people choose to take the same amount of creatine daily without cycling or loading. 

How to Dose Creatine for Strength Training

The standard dose of creatine is typically 3-5 grams per day. Unless a different amount is suggested by your healthcare provider, a supplement expert, or an experienced trainer, this is the recommended dose regardless of most goals, gender, age, or body size.

Some people prefer creatine loading, where you start with a higher loading phase followed by a maintenance phase. During the loading phase, you would take 20 grams of creatine per day, spaced out into four doses throughout the day. You would do this for about a week, then go into a maintenance phase of the standard 3-5 grams per day.

You can take creatine at any time of day, but some experts believe the best timing is either intra-workout or immediately post-workout. It also might be best to take creatine with carbs. Some research suggests that taking creatine with a source of carbohydrates can further enhance creatine uptake due to increased insulin sensitivity.

Many of our RAW athletes like to mix creatine with this intra-workout, which contains 25g of highly branched cluster dextrin, a unique type of carbohydrate with unique properties and benefits that make it superior to traditional carb sources. 

However you choose to take creatine, the most important factor is consistency. You should take creatine daily, even on non-training days. This is because creatine works by saturating your muscles over time, and you want to maintain elevated creatine levels to support muscle recovery and energy availability. Skipping on non-training days can slow down this process.

Best Supplements to Combine with Creatine 

Honestly, there really aren't many supplements you can't combine with creatine. Creatine pairs well with most supplements. 

Some great options to combine with creatine include:

Protein Powder

Mixing creatine with protein powder is an excellent way to maximize strength training. Just throw a serving in your protein shake after your workout and you are good to go! 

Essential Amino Acids (EAAs)

EAAs provide the necessary building blocks for muscle protein synthesis. When taken alongside creatine, this combination supports muscle repair, growth, and overall performance.

Intra-Workout

Many intra-workout supplements contain a carbohydrate source. Combining creatine with carbs is said to be the ideal method because carbs can increase insulin levels, helping your muscles absorb and utilize creatine more effectively.

Hydration or Electrolyte Formulas

While creatine itself doesn't cause dehydration, staying hydrated is still crucial when using it. Combining creatine with a hydration or electrolyte formula can help maintain optimal fluid balance in your body.

Pre-Workout

Many wonder if creatine is better than pre-workout. We don't consider one better than the other. We consider them a powerful combo. Combining creatine and a quality pre-workout like Thavage targets both your immediate energy needs and your long-term strength training goals. 

Important Reminder:  Always check labels before combining creatine with other supplements, especially pre-workouts. Many pre-workout formulas already contain creatine, so adding more may not be necessary.

However, some pre-workouts do not contain creatine at all or enough creatine. In that case, mixing additional creatine in your pre-workout might be necessary. 

Aside from supplements, creatine pairs well with healthy fats and carbohydrates, and there might even be benefits to mixing it with water at a very specific temperature. To learn more about that, read "The Optimal Blend: Unveiling the Best Things to Mix with Creatine."

Conclusion

Aside from ensuring you are consuming enough protein, we can't think of another supplement that plays a more significant role in strength training than creatine. 

Creatine, specifically creatine monohydrate, is hands down the most studied and effective performance-enhancing supplement in existence. 

Study after study confirms that creatine is one of the safest, most effective supplements available for increasing strength and building muscle. Add the added recovery and neurological benefits, and we really can't see how anyone would not want to include creatine in their supplement stack.

RAW Nutrition creatine monohydrate is made in the USA with no additives, artificial ingredients, fillers, or GMOs. It’s nothing but pure, raw, quality, vegan creatine monohydrate.