CREATINE BENEFITS, WHO SHOULD USE IT AND HOW?

Written by: Chandler Milligan

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Time to read 9 min

Want to take advantage of the array of creatine benefits? Creatine is one of the most used supplements in the fitness industry and is also probably the most highly researched ingredient you will find in a supplement store. While people clamour in-store to stock up on Pre-Workouts and Protein Powders, many gym-goers overlook the creatine benefits and are still unsure of what exactly creatine does and whether it's suitable for them. Don’t make that mistake.


If there is one supplement that should be the cornerstone of your supplement routine, it’s creatine. From increased muscle mass to improved athletic performance, the creatine benefits are unwatched. If you’re not already taking advantage of the creatine benefits, keep reading.


What is creatine?

This feels like a good place to start before we dive right into the creatine benefits. Creatine isn’t as colourful as your standard Pre-Workout, nor does it have the same exciting flavour profile that a good Protein Powder can offer. That’s because creatine is a lone extract.


At its simplest definition, creatine is a chemical that can be found in the human body and plays a role in regulating energy production and delivering ATP (adenosine triphosphate) to your muscles. About 95% of creatine is found in the skeletal muscle, and apart from the Creatine Supplement form, creatine can be found in red meat and seafood (WebMD)


Creatine is most commonly used in the form of creatine monohydrate and is utilised by athletes and fitness enthusiasts to improve their athletic performance, build muscle mass, and boost their overall body composition. The creatine benefits are more than impressive—it can increase muscle gains & strengthendurance, and power output during exercise, which means you can work out harder and longer than before. It can also aid in the muscle recovery process after intense workouts, allowing your muscles to heal faster while reducing muscle cramps and fatigue (Cleveland Clinic. 2023)


Additionally, creatine can improve cognitive functions such as memory and focus. Andrew Huberman has previously said on his podcast, The Huberman Lab, that he prefers to take creatine monohydrate for its cognitive benefits. 


Who Should Use Creatine?

While some may think that the creatine benefits are only useful for bodybuilders and male athletes, the truth is that anyone can take advantage of the creatine benefits by supplementing with it. As we said earlier, the creatine benefits can increase muscle strength and power, as well as improve cognitive function and recovery. This versatile supplement can be added to your pre-workout, intra-workout, or post-workout formula to support your goals and maximise the creatine benefits. If you’re trying to achieve certain physique goals, creatine for weight loss is also an option. Creatine can also help by increasing your metabolism and overall energy levels during workouts. This powerful amino acid is ideal for building lean muscle and can actually help to reduce the accumulation of adipose tissue in your body. When coupled with resistance training, the creatine benefits for weight loss make it a suitable option, as it helps you burn more calories than regular training alone (Nutrisense. 2023)


Remember, the creatine benefits aren't just there to be enjoyed by men. Despite an often false stigma, the best creatine benefits can also be experienced by women. Creatine is a suitable way to optimise your training performance and outcomes, helping to increase your endurance, energy levels, and recovery while supporting lean muscle growth. Often times women are put off by taking creatine, worried that it will ‘bulk’ them up or cause mass gain. The creatine benefits can be game-changing for women, don't worry, it won’t turn you into a gym bro. The creatine benefits can actually help you improve multiple aspects of your performance.


While there's no one-size-fits-all approach to using creatine, many find that the initial loading phase of taking higher doses at first can help kickstart the creatine benefits. Ultimately, the creatine benefits can be ideal for anyone looking to improve their physical performance and overall health. If you're trying to improve your athletic performance and muscle volume, you may want to consider incorporating creatine into your routine. Whether you’re bodybuilding at the gym, trying to improve your training, or looking to optimise the way you compete in sports like football, rugby, and running, the creatine benefits can help you push to that next step. We'll touch on more of the creatine benefits below.


Creatine Benefits: How does Creatine Improve Performance?

We jumped the gun and covered some of the creatine benefits above, but let’s add a little more context. If you’re wondering what exactly does creatine do, we’ll help you out. As we said, the most notable creatine benefits are improved performance during high-intensity exercise and muscle volumisation. Creatine helps to produce ATP, the main source of energy for muscle contractions. 


By increasing the amount of creatine in the body, you can take advantage of creatine benefits like increased muscle strength, power, and endurance, which can lead to improvements in sports performance. Additionally, creatine benefits your muscle mass goals, which makes it ideal for bodybuilders and weightlifters. Not only do the creatine benefits extend to athletic performance, but it also has neurological benefits, potentially improving cognitive function and reducing fatigue (Mawer, R. 2020)


When it comes to high-intensity performance, extensive research has been done on the creatine benefits, with several hundred studies taking place to determine its value. Over 70% of these studies show a positive effect, with no negative effects yielded in the remaining studies. The improvements creatine can incite range from 1% to 15% on average, with consistent creatine usage over months and years helping to maximise the creatine benefits. Creatine is not only used by bodybuilders and powerlifters but also by cyclists, sprinters, swimmers, and football players. Overall, the creatine benefits are incredibly present in team sports (Mawer, R. 2020).


How to use Creatine for Muscle Growth?

Taking creatine daily is an ideal and convenient way to increase the creatine in your muscles over time, and one of the best ways to achieve this is by adding 3-5g of creatine to your pre-workout or protein powder each day. If you’re just getting started, the most common way to experience the creatine benefits is to follow a creatine-loading phase. During a creatine loading phase, you take a higher dose of creatine for 5-7  days. A common approach is to take 20-25g of creatine daily for that 5-7 day period, which is typically divided into four of five 5g servings across your day. This helps saturate your muscles with creatine faster. After that, a maintenance dose of 3-5 grams per day is recommended, taken at the same time every day for consistency. With consistent use, creatine can help improve muscle strength and size, leading to a more impressive physique (Meixner, M. 2022)


That’s not the only thing you need to think about, however. When you’re taking creatine, you want to get the best out of every gram, so it is important to consider what you are consuming your creatine with to maximise absorption and effectiveness. Don’t just mix it with water; consider taking creatine with sugar drinks like juice or with small snacks that contain creatine. This will help your muscles absorb creatine more effectively because insulin is present, thus allowing you to maximise the creatine benefits (Creapure).


If you’re taking creatine before training, consider combining it with Evolve Pump Action. This muscle pump powerhouse is flavourless, meaning you can combine it with your pre-workout and creatine, and it promotes muscle hydration and nutrient intake, utilising ingredients like GlycerSize to maximise the absorption and utilisation of creatine in your muscles.


To further promote the best creatine benefits, Creatine RX already offers 3g of creatine monohydrate, in addition to GlycerSize and AstraGin, which are two patented ingredients that support nutrient intake and absorption, while offering further ingredients that support creatine in improving muscle hydration, volume, and power output.


What are the best Creatine Supplements on the Market?

Are you looking to amplify your muscle gains and take your strength game to the next level? If you're looking for the best creatine for muscle growth, we’ve got you covered. Experience the creatine benefits with these creatine supplements.


ATP Science Creatine Monohydrate

Experience the best creatine benefits with ATP Science's Creatine Monohydrate. ATP Science utilises Creapure creatine, which is a 99.99% pure and highly regarded form of creatine manufactured in Germany. The boost in ATP production that this formula offers can lead to improved strength, power, and high-intensity performance. With no impurities, trace elements, or contaminated ingredients, ATP Science Creatine Monohydrate delivers maximum effectiveness and allows you to experience the best creatine benefits. It supports cell volumisation, aids in recovery, and is vegan-friendly and non-GMO. 


  • 99.99% Creapure creatine
  • Supports cell volumisation
  • Promotes muscle growth & power output
  • Can increase recovery

Day One Creatine Monohydrate

Day One Creatine Monohydrate is a premium-grade micronised creatine supplement that can enhance athletic performance, improve endurance in high-intensity activity, and allow you to capitalise on a plethora of creatine benefits. This ultra-fine powder is easily absorbed by your muscles, allowing for faster and more efficient uptake. Backed by extensive research and trusted by athletes and fitness enthusiasts worldwide, Day One Creatine Monohydrate supports lean muscle growth, strength and endurance while also helping to improve muscle recovery. Sourced from the purest pharmaceutical-grade creatine available, it can deliver the best creatine benefits with uncompromising quality and potency.


  • 100% pharmaceutical-grade creatine
  • Promotes ATP production
  • Can improve athletic performance
  • Supports power output and strength
  • Helps to support endurance

Switch Nutrition Creatine Monohydrate

Switch Nutrition Creatine Monohydrate is a trustworthy option that delivers 100% micronised creatine monohydrate so that you can harness the best creatine benefits. This effective option helps to enhance strength, speed, power, and recovery while promoting muscle growth and repair. Switch Nutrition’s Creatine Monohydrate is vegan-friendly and can offer benefits to cognitive function and athletic performance. Offering a range of creatine benefits, this highly-regarded formula has also undergone HPLC testing, so you can trust that you're investing in a premium quality creatine option.


  • 100% micronised creatine monohydrate
  • Supports muscle growth & volume
  • Can improve recovery and endurance
  • HPLC-tested formula

Body Science Pure Creatine

Tested and trusted by Australia's elite athletes, BSc Pure Creatine is a powerful and potent creatine blend that offers a range of creatine benefits to promote impressive results. This 99.9% pure pharmaceutical grade, micronised creatine monohydrate formula is completely vegan and artificial-free, offering a range of creatine benefits that can optimise your performance. From enhanced muscle gains to improved endurance and accelerated recovery, this versatile blend can help you optimise your performance in high-intensity sessions.


  • Promotes muscle growth and volume
  • Supports athletic performance
  • May improve endurance in high-intensity exercise
  • HASTA-Approved

Body Science Pure Creatine

Evolve Creatine RX is the most unique formula on this list and offers a range of creatine benefits for athletes of all levels. With its powerful blend of ingredients, including creatine monohydrate, this formula uses patented compounds like GlycerSize and AstraGin to further promote muscle volumisation, enhanced creatine absorption, improved muscle hydration, improved performance, and efficient recovery. Whether you aim to increase muscle mass, enhance recovery, or boost power output, Evolve Creatine RX is designed to help you experience the full creatine benefits so you don’t waste a single gram.


  • Contains creatine monohydrate
  • Supports nutrient intake and absorption
  • Promotes cell volume and strength
  • Can improve ATP production and endurance

The Bottom Line

Overall, the creatine benefits are profound. Creatine is a powerful supplement that has numerous benefits for athletes and fitness enthusiasts. It is known to enhance muscle strength, increase muscle mass and improve exercise performance while also reducing fatigue and promoting recovery. Whether you are a bodybuilder, powerlifter, or just someone looking to get in better shape, taking advantage of the creatine benefits and adding it to your routine can help you achieve your goals more effectively. When it comes to choosing the best creatine for muscle growth, there are many options available, but no matter which one you choose, incorporating creatine into your supplementation routine can be a game-changing way to experience the creatine benefits. If you didn’t find what you were looking for in this list, check out our top 10 creatine supplements page here!


If you want to learn more about the creatine benefits,  and how creatine for women can help you optimise your training outcomes, check out our piece: Creatine for Women: Benefits and How to Take. To learn more about how the creatine benefits work with pre-workout, check out our blog on Pre-Workout vs Creatine: Is Creatine Pre-Workout? 


To further understand the creatine benefits and to learn more about creatine for muscle growth, head to our Ingredients Glossary.


References

WebMD. ‘Creatine - Used, Side Effects, and More’, WebMd, accessed October 2023, https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine 


Cleveland Clinic. 2023, ‘Creatine’, Cleveland Clinic, accessed October 2023, https://my.clevelandclinic.org/health/treatments/17674-creatine


Nutrisense. 2023, ‘Creatine and Weight Loss: 4 Tips and Benefits’, Nutrisense, accessed October 2023, https://www.nutrisense.io/blog/creatine-and-weight-loss#creatine-and-weight-loss


Mawer, R. 2020, ‘How Creatine Boosts Exercise Performance’, Healthline, accessed October 2023, https://www.healthline.com/nutrition/creatine-exercise-performance


Meixner, M. 2022, ‘Is the Creatine Loading Phase Necessary?’ Healthline, accessed October 2023, https://www.healthline.com/nutrition/creatine-loading-phase


Creapure. ‘How to take creatine’, Creapure, accessed October 2023, https://www.creapure.com/en/how-take-creatine#:~:text=Taking%20creatine%20monohydrate%20in%20powder%20form&text=Once%20taken%20its%20bioavailability%20is,easily%20when%20insulin%20is%20present.