Glossary · Definition
Creatine
Creatine is a naturally-occurring compound stored in muscle. Supplementing 3-5g/day raises muscle creatine stores by 20-30%, improving short-burst performance + slightly increasing muscle gain. The most-studied sport supplement, with strong safety data.
Definition
Creatine is a naturally-occurring compound stored in muscle. Supplementing 3-5g/day raises muscle creatine stores by 20-30%, improving short-burst performance + slightly increasing muscle gain. The most-studied sport supplement, with strong safety data.
What it means
Found naturally in red meat + fish (~1-2g per pound). Supplementation reaches saturation at 3-5g/day after 2-4 weeks (or faster with a 'loading' phase of 20g/day for 5 days). Effects: 5-10% improvement in short anaerobic efforts (sprint, lifting), 1-2 extra pounds of muscle in trained populations over months, modest cognitive benefits in sleep-deprived states. Safety profile is excellent — no major side effects in 30+ years of research.
Advertisement
Why it matters
If you do any anaerobic training (lifting, HIIT, sprint sports), creatine is the cheapest tier-one supplement. Costs $10-15/month, well-supported by hundreds of studies. The 'water weight' concern is real (water retention in muscle, ~2-4 lbs) — that's part of how it works, not a side effect. Creatine monohydrate is the gold standard form.
Related free tools
Frequently asked questions
Loading phase necessary?
No — same end state in 2-4 weeks via 3-5g/day. Loading just gets there faster.
Does it cause hair loss?
Repeatedly studied, no consistent evidence. The original 2009 rugby study showing DHT increase has not been replicated.