Creatine caught steam in 1992 and it hasn’t stopped being a go-to for athletes everywhere. It’s one of the most thoroughly researched, safe and proven supplements an athlete can take, with benefits across the board.

The Journal of International Society of Sports Nutrition recognises it as safe for short and long term use and possibly beneficial in injury prevention, calling it ‘the most effective nutritional supplement currently available to athletes in terms of increasing high intensity exercise capacity and lean mass during training.’

Is it safe to consume?

Creatine is among the safest, most researched substances there are. It is not an anabolic steroid, does not cause hair loss, fat gain, water retention or renal dysfunction in healthy individuals.

What can it do for me?

Among physique athletes and populations looking to transform their bodies, creatine is taken to improve performance, recovery and speed up muscle-tissue building.

Creatine for mass gains

In terms of mass gain, a 2022 literature review found ‘subjects taking CM typically gain about twice as much body mass and/or fat free mass (i.e., an extra 2 to 4 pounds of muscle mass during 4 to 12 weeks of training) than subjects taking a placebo’ with long term supplementation [DOI: 10.3390/nu14061255].

However, on Creatine (Cr) may preferably uptaken by fast twitch fibres which are more abundant in the upper body than the lower body, making it feasible that the upper body could show more growth from Cr supplementation than the lower body.

The study supports overall effectiveness with a differential effect in body segments with a larger increase in the upper body muscles. So, it can help lower limb development but the effect may be less accentuated. The reasons are still TBD.

Creatine for cutting & fat loss

Creatine can also prove effective in a cut due to the performance improvements it supports which can help drive better physique outcomes.

Several studies have found that creatine has no effect on fat mass, and in ‘Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis’ 19 studies found creatine users had a slightly more pronounced fat loss effect vs. placebo.

Use guidelines

Pre-load

In line with the JISSN position paper and the protocol used in the above study, you can start on a 7 day loading phase consuming .3g/kg/day creatine ~4 times a day for 7 days, then decrease to .03g/kg/day once a day.

Not pre-load
You can also just go straight into the .03g/kg/day dosage with the caveat that the ergogenic effect will not occur as quickly.

Which creatine?

It’s pretty established now that most creatine formulations are no more effective than Creatine Monohydrate, which is the cheapest and most widely available version of creatine.

Stacking

Studies suggest a B-Alanine and Creatine combination may have greater effects on strength, lean mass, and body fat percentage than creatine alone.

Additional benefits

Cognitive benefits

Some cognitive benefits have been reported by some studies, however these seem to be minor and require dosage beyond the usual recommended intake for physique purposes. While there is no reported danger in consuming 20g/day it’s unpractical for minor benefits.