Creatine: effects, dosage and myths
6 min read
Creatine is the most studied and most effective supplement for strength training — yet one of the most surrounded by myths. Naturally present in muscle, it helps produce energy during short, intense efforts. Here is what science actually says, without exaggeration or unfounded fear.
What creatine really does
Creatine increases the stores of rapidly available energy in the muscle. In practice, you can do one or two more reps, or recover a little better between sets. This gain, repeated session after session, translates into more training volume, hence more muscle and strength over the long term.
It also causes slight water retention inside the muscles, which look a bit fuller. This is not unsightly water retention under the skin: the water goes into the muscle, not around it.
How to take it
The reference form is creatine monohydrate, the cheapest and best studied — no need to pay more for 'advanced' forms. The maintenance dose is about 3 to 5 g per day, every day, including rest days.
Timing barely matters: pick whatever helps you not forget. The famous 'loading phase' (20 g/day the first week) is not necessary: it just speeds up saturation by a few days. Consistency over time is what counts.
The stubborn myths
No, creatine does not harm the kidneys in a healthy person: it is one of the safest supplements, with decades of hindsight. No, it is not a doping product or a steroid: it is a molecule found in meat and fish.
It also does not make you 'bloat' unhealthily or lose muscle when you stop: you simply lose the small surplus of intramuscular water. Drink normally and all is fine.
What to expect in the first weeks
In the first days, the scale can climb by 1 to 2 kg: that is water stored in the muscle, not fat. This small surplus makes the muscles look a bit fuller and disappears when you stop. No need to worry — it is simply the sign that creatine is doing its job.
Performance gains, on the other hand, come gradually over a few weeks as the muscles saturate. Some people feel little effect: these are the 'non-responders', often already well supplied through a meat-rich diet. Conversely, vegetarians and vegans, whose stores are low, respond particularly well.
Frequently asked questions
Is creatine essential?expand_more
No, no supplement is essential: training, nutrition and sleep come first. But creatine offers the best benefit/cost/safety ratio of all supplements. If you were to take just one, it would be this one.
Do you need to cycle it or take breaks?expand_more
No, there is no benefit to taking breaks. Creatine is taken continuously, every day, without cycling. Stopping and restarting only wastes time re-saturating the muscles.
Is creatine suitable for women and vegetarians?expand_more
Yes. The benefits are the same in women, with no 'masculinising' effect whatsoever. And vegetarians and vegans, whose muscle stores are naturally low, are often among those who respond best.
Put this guide into practice
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