We've heard this one quiet a lot over the years...

"I don't train. Is creatine worth it?" "What does it even do?" "Will it make me bloated?" 

The funny thing is that despite creatine being one of the most studied supplements in the world, it's still one of the most misunderstood.

So, we're happy to help clear things up! If you're thinking about taking creatine for the first time, or you've heard everyone at the gym talking about it and want to know what the big deal is about, this guide will walk you through exactly what creatine is, how it works, what the science says, and whether it's worth adding to your routine.

Spoiler alert: there's a lot more to creatine than you might think. Let's explore what the research actually says.

What Is Creatine?

Let's start with the basics. Your body actually produces creatine naturally every single day. It's made primarily in your liver, kidneys, and pancreas from three amino acids: glycine, arginine, and methionine. You also get creatine naturally from foods such as red meat, fish, and poultry.

According to research published in the Journal of the International Society of Sports Nutrition (JISSN), around 95% of the body's creatine is stored in skeletal muscle, where it's used to support energy production during exercise.

So, What Does Creatine Actually Do?

To understand why creatine works so well, we need to talk about energy (don't worry, we promise I'll keep the science easy to digest). 

Every movement your body makes relies on a molecule called ATP (adenosine triphosphate).

ATP is the body's energy currency.²

The problem? You only store enough ATP to fuel a few seconds of maximum effort. That's why you can sprint flat-out for 5–10 seconds, but not for five minutes. Once those ATP stores start running low, performance drops. This is where creatine comes in.

Creatine is stored in our muscles, much of it in the form of phosphocreatine. Its main role is to help regenerate ATP during short bursts of high-intensity exercise.

Research has consistently demonstrated that creatine supplementation can increase physical performance during successive bursts of short-term, high-intensity exercise. In simple terms, creatine helps your muscles regenerate energy during short, intense bursts of activity.

This is why creatine is particularly popular for activities involving repeated, high-intensity efforts, such as:

• Weightlifting

• Sprinting

• Resistance training

• Other explosive, high-intensity exercises

As mentioned previously, research has shown that creatine increases physical performance in successive bursts of short-term, high-intensity exercise. When it comes to training, consistency is key. Those repeated efforts are an important part of many training routines.

Why Creatine Is One of the Most Researched Supplements

Creatine monohydrate has been extensively studied in sports nutrition, with the International Society of Sports Nutrition (ISSN) recognising it as "one of the most effective supplements for high-intensity exercise performance."

And the research doesn't stop there!

Beyond sports performance, researchers are continuing to explore creatine's potential role in other areas, including brain function, women's health, and healthy ageing.

While these areas are still being investigated, it's interesting to see just how much scientific attention this well-known supplement continues to receive.

Can Creatine Help Build Muscle?

Creatine has been widely studied alongside resistance training, with research investigating its effects on muscle mass and strength.

But remember, taking creatine isn't a substitute for putting the work in! Consistent training still plays an important role.

And what about the dreaded "water weight"?

Creatine can increase the amount of water stored within muscle cells, which may contribute to an increase in body weight. This is different from gaining body fat, although some people may experience temporary bloating or digestive discomfort when taking creatine.

"Can you take creatine if you don't train?"

We've noticed a lot more conversation on social media about creatine being more than just a sports supplement. But what does the research actually say?

Creatine Beyond Sports Nutrition

Although creatine has traditionally been associated with weightlifting, bodybuilding, and sports performance, researchers are increasingly interested in its role throughout the body.

Creatine is naturally present in several tissues, including the brain, where it plays a role in cellular energy metabolism.

This has encouraged scientists to investigate creatine metabolism in areas such as cognitive function, women's health, and healthy ageing.

While these areas are attracting growing scientific interest, it's important to distinguish between creatine's established role in exercise performance and the wider applications still being investigated.

Creatine and Brain Function

When we think about energy, we often think about physical activity. However, our brains also require a considerable amount of energy to carry out everyday functions, including thinking, processing information, and remembering things.

Creatine plays a role in the body's energy system by helping regenerate ATP (which we discussed earlier), the molecule cells use as an immediate source of energy.

This process is particularly important in tissues with high energy demands, such as muscles and the brain.

Researchers have been investigating the relationship between creatine metabolism and cognitive processes, including memory and attention.

Although some studies have explored the effects of creatine supplementation on cognitive performance, findings remain mixed. Further research is needed before firm conclusions can be drawn about potential benefits in everyday life.

Creatine and Sleep Deprivation

Could creatine have a role in how the brain responds to a lack of sleep?

A 2024 study published in Scientific Reports investigated this possibility by examining cognitive performance during sleep deprivation.

The study involved 15 healthy adults who received either a single high dose of creatine or a placebo before completing a series of cognitive tests.

Researchers reported improvements in certain measures of cognitive performance, including information-processing speed, alongside changes in the brain's energy metabolism.

However, this was a small study using a considerably higher dose than a typical daily serving.

The findings don't establish that everyday creatine supplementation produces the same results or that creatine improves sleep quality. Further research is needed to understand these effects.

Women's Health & Healthy Ageing

Researchers are also exploring the role of creatine throughout different stages of life.

A 2021 review published in Nutrients examined existing research into creatine supplementation in women, including how hormonal changes during the menstrual cycle and menopause may influence creatine metabolism.

As we get older, maintaining muscle mass, strength, and physical function becomes increasingly important.

Some studies involving older adults have investigated creatine supplementation alongside resistance training, with encouraging findings reported for muscle strength and lean body mass.

However, results haven't been consistent across every study, and research into creatine's wider applications in women's health and healthy aging is still developing.

While further research is needed, this is another area attracting scientific interest beyond traditional sports nutrition.

 (3) (4) (5)

What's the Best Type of Creatine?

Walk into any supplement store and you'll see: Creatine HCL, Buffered Creatine, Liquid Creatine, Creatine Ethyl, Ester Creatine Nitrate. It can feel overwhelming. Here's our advice:

Creatine monohydrate remains the gold standard. It's:

• The most researched form
• The most effective form
• The most affordable form
• The form used in the vast majority of scientific studies

Every time a new version appears claiming to be "better than creatine monohydrate," the evidence usually fails to support the marketing. Sometimes the simplest option really is the best.

Discover Our Creatine

Creatine is one of our best-selling supplements here at Peak Supps, and it's easy to see why it's become such a popular addition to so many of your routines.

We believe quality supplements shouldn't come with an unnecessary price tag. That's why our Creatine Monohydrate is third-party tested, giving you extra reassurance about the quality of what you're taking.

Whether you're already familiar with creatine or just starting to explore it, we're here to make quality supplementation simple, accessible, and affordable!

Explore our creatine collection and find the right option for you by clicking here.

Reference

1. Kreider RB, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. Journal of the International Society of Sports Nutrition. 2022.
2. Candow DG, Forbes SC, Chilibeck PD, et al. Creatine Supplementation and Aging Musculoskeletal Health. Endocrine. 2021.
3. Rawson ES, Venezia AC. Use of Creatine in Athletes. Current Sports Medicine Reports. 2011.
4. Branch JD. Effect of Creatine Supplementation on Body Composition and Performance: A Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism. 2003.
5. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of Creatine Supplementation on Cognitive Function. Experimental Gerontology. 2018.
6. Poortmans JR, Francaux M. Long-Term Oral Creatine Supplementation Does Not Impair Renal Function in Healthy Athletes. Medicine & Science in Sports & Exercise. 1999.

7. Scientific Reports (2024) — Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation

8.  

   Creatine Supplementation in Women's Health: A Lifespan Perspective (2021)