Creatine: what the evidence says

Creatine is the rare supplement that actually lives up to the hype — and it's cheap. Here's what the evidence supports, minus the myths.

What creatine is and does

Creatine is a compound your muscles use to rapidly regenerate energy during short, intense efforts. Supplementing tops up your stores, letting you squeeze out a little more high-quality work — an extra rep or two, slightly more power. Over weeks and months, that added training stimulus translates into more strength and muscle.

How much to take

• 3–5 g of creatine monohydrate per day, every day — including rest days.
• A loading phase (~20 g/day, split into 4 doses, for 5–7 days) saturates your muscles faster, but it's optional: 3–5 g daily gets you there in a few weeks.
• Monohydrate is the most studied and cost-effective form — you don't need fancier versions.
• Timing barely matters; consistency does.

Is it safe?

For healthy adults, creatine monohydrate has one of the strongest safety records of any supplement, including long-term use, according to the International Society of Sports Nutrition. Common myths don't hold up:

• It does not damage the kidneys in healthy people.
• It is not "just water weight" — early gains include some water in muscle, but the strength and muscle benefits are real.
• It does not cause hair loss on the current evidence.

If you have a kidney condition or are pregnant, check with your doctor first.

Who benefits

Anyone doing resistance training or repeated high-intensity efforts — which covers our muscle-growth and strength clients. It pairs with a solid protein intake and sensible nutrition; supplements support a good diet, they don't replace it. Supplements are the easy part; the Method gets your training and nutrition right first, then makes the small things like creatine count.