Creatine on its own isn’t enough! You also need to eat adequate protein and calories to increase lean body mass, and muscle mass in particular. The Bodybuilding.com Macronutrient Calculator will give you a daily target for not only protein, but also carbohydrates, dietary fats, and calories.
TikTok Trend Alert: How Creatine Can Improve Your Workout
If one of your goals this year is to hit the gym, you may recently have gone down a rabbit hole of information on how to make the most of your sweat sessions.
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It can be overwhelming to read about what fitness tracker to use, what kind of protein shakes to drink and if you need to take any kind of supplements to enhance your workout performance.
One of those supplements, creatine, has become a social media sensation even though it’s been around for ages and has been commonly used by athletes and bodybuilders for years.
It’s been hyped on TikTok and other social media platforms because of claims that it can help you build muscle and give you that extra burst of energy to run a few more miles or do a couple more reps. Sounds great, right?
But is this all true?
Registered dietitian Kate Patton, RD, breaks down how creatine works, if it’s safe to use and how to use it.
What is creatine?
“Creatine is a molecule that’s made from amino acids,” explains Patton. “Amino acids are the building blocks of protein.”
So, what’s creatine for?
Creatine is used as energy for muscle contractions throughout your body. It aids your body in making more adenosine triphosphate, or ATP, a molecule that gives you energy and can help your exercise performance.
“Our body makes only so much ATP. And when we exercise, we tend to run out,” explains Patton. “If you have creatine stored in your system, it helps delay your body from losing ATP, which means you can work out for a longer period of time.”
Naturally produced in your liver and kidneys, about 95% of creatine is then stored in your skeletal muscles for use during physical activity and is known as phosphocreatine. A small amount of creatine is also found in your brain and heart.
Your body makes about 1 to 2 grams of creatine a day. And that typically comes from animal protein, so those who follow a traditional omnivorous diet should get enough creatine from their diet.
Foods that contain creatine include:
- Fish/seafood.
- Red meat.
- Milk.
- Chicken.
“If you want to get another one to 2 grams of creatine from your diet, you have to eat a lot of protein,” notes Patton. “So, that’s why people take the supplemental form of creatine.”
Is creatine bad for you?
Creatine is one of the most researched supplements. And while it’s safe for most of us to take, Patton says adding the supplement to your routine makes the most sense for those who consistently do high-intensity interval training (HIIT) or have a strength-based workout routine (like someone training for a weightlifting competition).
“Also, people who don’t get enough animal protein from their diets, like vegetarians, can benefit from taking creatine,” she adds.
So, if you randomly hit the gym during the week, while safe, creatine might not be something you need to take.
“I would only use it if you’re truly trying to get some type of athletic performance benefits,” Patton continues. “Other than that, your average diet is going to provide enough if you eat animal protein in your diet.”
Creatine benefits
What does creatine do? The benefits of creatine include:
- Improves fitness performance. Creatine expands your workout capacity by keeping your muscles fueled with energy. Research backs this up, meaning you can push yourself during a workout, whether that means you can sprint a little faster or lift a few extra sets.
- Increases muscle mass and strength. When you engage in physical activity, your muscle fibers break down. Research shows that creatine aids in repairing those strained muscle fibers, which leads to stronger muscles over time.
- Speeds up muscle recovery. As you’re taking creatine before your workout, it not only helps with muscle repair (see above), but it can also reduce the risk of injuries. Research shows that you may experience less cramping and tightness in your muscles.
Creatine side effects
If used correctly, you shouldn’t experience any side effects of creatine. But Patton warns of a trend called “creatine loading,” where you take a higher dose for a week to “load” the muscle followed by a maintenance dose. Research shows this method isn’t necessary.
“Creatine loading can cause side effects like diarrhea, nausea and cramping,” she says.
You may also experience some weight gain with a creatine supplement.
“But it’s usually no more than two pounds, and that’s due to water retention in your muscles.”
Also, if you have chronic kidney disease or other kidney-related conditions, you should skip the supplement.
“Kidneys are responsible for filtering out the byproducts of protein breakdown, which includes creatine and nitrogen,” says Patton.
How much should you take?
You may be wondering, How much creatine should I take? Patton says the recommended amount of creatine is 3 to 5 grams per day.
And it’s also key that you focus on when to take creatine. It works best if you take any creatine supplements before you work out. You want to have creatine stored in your body so it can be used to help fuel your physical activity.
“Creatine isn’t something you need to take 365 days a year,” says Patton. “You can take it just when you’re in those high-intensity training periods.”
So, how should you consume a creatine supplement? Available online or in some stores, creatine supplements tend to come in a powdered form, which you can mix into your water or drink of choice.
Remember that supplements aren’t regulated by the U.S. Food and Drug Administration (FDA). So, Patton recommends doing your homework and talking to a healthcare provider before starting any supplement.
“Look for a product that is tested by a third party,” advises Patton. “Look at the ingredients and make sure they don’t contain any banned substances.”
Products that have third-party testing from organizations like NSF International and Informed Choice typically have a stamp of certification on the label.
Overall, there’s plenty of research to support how creatine can improve your workout performance. So, should you add it to your routine?
“Using creatine makes the most sense for people who are truly training for a high-intensity sport or competition or want to gain lean muscle mass,” Patton reiterates. “So, for just your average person who might be a weekend warrior, then no. You can typically achieve your fitness goals from being active and eating a well-balanced diet.”
Creatine Dosage Calculator for Men and Women
Determine the proper creatine monohydrate dosage for beginners and advanced lifters and athletes!
Creatine is one of the most popular and effective supplements for all types of athletes: bodybuilders, strength athletes, team sports competitors—you name it! In fact, exercise physiologist and researcher Krissy Kendall, Ph.D., believes nearly everyone should take creatine monohydrate.
But how much creatine per day is right for you? This calculator will provide a daily dose recommendation that you can take indefinitely to achieve the muscle, strength, and health benefits of creatine supplementation.
Creatine Intake Calculator
Pounds Kilograms
Now that you know how much creatine to take, here are your next steps:
1. Pick a workout plan
Following a well-designed lifting program is the best way to help creatine do what it does best: increase muscle mass and strength! Here are some of the most popular ones from BodyFit:
Shortcut to Size
beginner | 12 Weeks
Kris Gethin Muscle Building
advanced | 12 Weeks
Modern Physique
intermediate | 8 Weeks
Garage Gains
intermediate | 6 Weeks
2. Calculate Your Macros
Creatine on its own isn’t enough! You also need to eat adequate protein and calories to increase lean body mass, and muscle mass in particular. The Bodybuilding.com Macronutrient Calculator will give you a daily target for not only protein, but also carbohydrates, dietary fats, and calories.
3. Learn about the other best supplements for gaining muscle
Several supplements can help you accelerate your lean-mass-building results once you start taking creatine and have your training and nutrition nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”
4. Join a Fitness Community
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join the world’s strongest fitness community!
How did we calculate your creatine dosage?
Our calculation is based on this scale:
- Under 120 pounds: 3 grams
- 121-200 pounds: 5 grams
- Over 200 pounds: 8 grams
The standard dosage recommendation for creatine is 3-5 grams per day. Either of these amounts should be sufficient for all but the largest and most muscular athletes, particularly if they are getting the normal amount of 1-2 grams per day from their diet. But 5 grams is the most-studied dosage, and the dosage linked with the benefits most people are seeking from creatine usage. It’s also the size of the scoops in most creatine monohydrate products!
Should I do a loading protocol before starting this dosage?
Many people start taking creatine by undergoing a five-day “loading protocol” where they take the recommended dose four times per day to “saturate” their muscles. After that, they’ll cut back to 3-5 grams per day as a “maintenance” dose.
You can definitely start your dosage with a loading protocol, but it’s not necessary. In the article, “What does Creatine Do and How Does it Work?” powerlifter and bodybuilder Layne Norton, Ph.D., notes that loading can help you start seeing and feeling the results of creatine slightly more quickly. Otherwise, it takes 2-4 weeks of daily maintenance doses to fully saturate your muscles.
The only downside is loading protocols are usually where people experience the limited side effects of creatine monohydrate, such as bloating and mild abdominal cramping. Most people can avoid these side effects by simply taking the maintenance dose, which is why Krissy Kendall, Ph.D., says she recommends it more often in the article, “Your Complete Guide to Creatine.”
Is the creatine I get from my pre-workout enough?
Many pre-workout supplement blends contain some type of creatine in a 3-5 grams dose. The only problem: Taking it this way doesn’t directly impact your workout because, as supplement expert and bodybuilder Darryn Willoughby explains in “5 Ways to Get More from Your Supplements,” “creatine is not readily assimilated” by the body.
His recommendation: Take 3-5 grams of creatine daily, even if you’re getting it from your pre-workout. This ensures that you’re getting enough.
What if I miss a dose?
Once you’ve achieved saturation, either through a loading protocol or consistent supplementation of 3-5 grams, you don’t need to worry if you miss a day or two. Research shows creatine levels can stay elevated for as long as 4-6 weeks after stopping supplementation. And no, you don’t need to “double up” to cover your missed days. Just get back on schedule with your daily dose.
Top Selling Creatine Products
Get Systematic About Your Results
Once you have your daily creatine intake, it’s time to take the same kind of strategic approach to the rest of your training and nutrition. These popular calculators can help you dial in your plan!
- Calorie Calculator: How Many Calories Should You Eat Per Day?
- 1RM Calculator: Calculate Your Max Weight for Lifts
- Calculate Your Lean Body Mass
- Body Types: How to Exercise and Eat for Your Body
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