Does Creatine Really Help Build Muscle? Here’s What the Science Says

Many people dream of building bigger muscles and getting more out of their workouts.

That’s why workout supplements have become so popular. One of the most talked-about is creatine.

You’ll find it in gym bags, kitchen cabinets, and protein shakes around the world. But does it actually work?

Creatine isn’t some synthetic, unnatural substance. Your body already makes it on its own, writes Videnskab.

It acts like a quick energy pack for your muscles. When you need to perform a short burst of intense activity—like sprinting or lifting something heavy—your muscles use creatine to power through.

You can also get creatine from food. It’s found mostly in red meat and fish. But you’d have to eat huge amounts to get the same level you’d get from a supplement.

That’s why many people prefer to take creatine powder. They usually mix it into a shake before or after their workout.

So, does taking creatine as a supplement actually help? According to research, yes.

It’s one of the most well-studied and effective supplements out there. Studies show that creatine can improve strength, help build muscle, and support performance during high-intensity training.

It’s especially useful for sports that involve short, explosive movements—like weightlifting, sprinting, or football.

Morten Hostrup, an associate professor at the Department of Nutrition and Exercise at the University of Copenhagen, explains that creatine works by giving your muscles more fuel.

This lets you push harder in training and recover faster between sets.

Creatine is safe for most healthy people when used properly. The usual dose is about five grams per day.

Some people may notice small side effects like water retention or mild stomach discomfort.

That’s why starting with a smaller dose and seeing how your body reacts can be a good idea.

If you’re thinking about using creatine, remember it’s not magic. You still need to train regularly and eat well.

But if you’re looking for a small boost to help you perform better, creatine could be a useful tool to add to your routine.