Does Creatine Work? The Science vs the Hype
Creatine has more scientific backing than almost any supplement on the market. We cut through the gym-bro mythology and explain what the evidence actually shows.
The short answer: yes, creatine works
With over 500 peer-reviewed studies behind it, creatine monohydrate is the most researched dietary supplement in existence. Its effects on strength and high-intensity power output are not debated in sports science — they are established beyond reasonable doubt.
What creatine actually does
Creatine is stored in muscle as phosphocreatine. During brief, intense exercise (sprints, heavy lifting), your body burns through ATP (energy) faster than it can produce it aerobically. Phosphocreatine donates a phosphate group to replenish ATP almost instantly, letting you maintain output for longer before fatigue sets in.
Common myths, debunked
Myth: creatine is a steroid
Creatine is not a steroid. It is a naturally occurring compound found in meat and fish, synthesised in the liver from amino acids. It has no hormonal activity whatsoever.
Myth: creatine damages your kidneys
This concern comes from the fact that creatine metabolism produces creatinine, which can temporarily elevate creatinine levels in blood tests. This is not evidence of kidney damage. Decades of research in healthy individuals have found no evidence of kidney harm at recommended doses. People with pre-existing kidney disease should consult their GP.
Myth: you need to load creatine
Loading (20g/day for 5–7 days) saturates muscle creatine faster, but taking 3–5g daily achieves the same saturation levels within 3–4 weeks with fewer gastrointestinal effects. Loading is optional, not necessary.
Who should take creatine
Anyone doing strength training or high-intensity exercise
Vegans and vegetarians — dietary creatine intake is very low without meat/fish
Older adults — emerging evidence for cognitive and muscle-preservation benefits
Endurance athletes — modest but real benefits for repeated high-intensity efforts
Our recommendation: Now Sports Creatine Monohydrate
Creatine monohydrate is the only form with overwhelming evidence. Do not spend more on "HCl" or "buffered" forms — no evidence shows them to be superior. Now Sports provides Informed Sport certified creatine monohydrate at exceptional value.
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