5 Evidence-Based Reasons Athletes Use Creatine

Whether you lift, play a sport, or train for general fitness, creatine is one of the few supplements with a substantial body of research behind it. Here are five evidence-based reasons it has become a staple for athletes.

01It supports strength and power*

Creatine increases your muscles’ phosphocreatine stores, which help regenerate ATP during heavy sets and explosive movements. When combined with resistance training, creatine supplementation consistently produces greater gains in strength and power than training alone.^[1]

02It helps you sustain high-intensity work*

Sprints, intervals, and sports built around short bursts of effort all draw on the same fast energy system. Research shows creatine can improve performance across repeated high-intensity bouts, so you can maintain quality work deeper into a session.^[1]

03It supports lean muscle growth with training*

By allowing more total work in each session, creatine helps drive the training adaptations that build muscle. Studies show greater increases in lean body mass when creatine is paired with a structured training program.^[1] Some early weight gain can be water stored in the muscle, which is normal.^[2]

04It may support recovery*

Some studies suggest creatine can help muscles recover between demanding sessions and reduce markers of muscle damage.^[1] The evidence here is promising, though less consistent than for strength and performance.

05It is one of the most researched supplements available

Creatine monohydrate has been studied in hundreds of trials across athletes, older adults, and clinical populations. At recommended doses, it has a strong safety record in healthy people.^[1][2]

Who may benefit most?

Strength and power athletes, team-sport players, and anyone who trains with short, intense efforts are the most obvious fits. People who eat little or no meat or fish tend to start with lower muscle creatine stores, and they often see a larger increase from supplementation.^[1] If you are pregnant or nursing, under 18, taking medication, or have a medical condition, speak with your healthcare provider before use.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general information and is not medical advice.