For Students
Creatine explained: what it does and who needs it
Creatine is one of the most researched supplements in sports nutrition, and also one of the most misunderstood.
What creatine actually does
Creatine increases the amount of phosphocreatine stored in muscle, which your body uses to rapidly regenerate ATP — the direct energy source for short, high-intensity effort like sprinting or a heavy lift. More available phosphocreatine means slightly more capacity for that kind of effort, which over weeks of training translates into more total work done and more muscle and strength gained. The International Society of Sports Nutrition calls it the most effective legal ergogenic supplement currently available for increasing high-intensity exercise capacity and lean body mass.[11]
Is it safe?
Yes, for healthy people. Studies covering doses up to 30g/day for as long as 5 years report it as safe and well-tolerated, and it does not appear to harm kidney function in people with normal kidneys — the "creatine damages your kidneys" claim is a myth that keeps circulating despite the position-stand evidence. Some studies even found creatine use associated with less muscle cramping and fewer injuries during training, not more.[11]
How much to take
| Approach | Dose | Time to full saturation |
|---|---|---|
| Maintenance only | 3-5g/day | ~3-4 weeks |
| Loading phase (optional) | 20g/day (split into 4 doses) for 5-7 days, then 3-5g/day | ~1 week |
Timing relative to your workout doesn't meaningfully matter — see our piece on the post-workout anabolic window for why timing windows in general are smaller than supplement marketing suggests. Consistency day to day is what actually saturates your muscle stores.