- Most supplements do almost nothing. Creatine is the exception – it’s the best researched and it works.
- 3 to 5 g of creatine a day, every day, is enough. A loading phase isn’t necessary.
- Protein and caffeine make sense; BCAAs don’t if you eat enough protein. And choose supplements with independent certification.
Creatine: the best-researched supplement
Creatine is a substance the body makes itself and also gets from meat and fish. In muscle it serves as a quick energy reserve for short, intense efforts – a set of squats, a sprint or a jump. A supplement increases this reserve, so the muscle can do a little more work.
- Performance and strength. Creatine raises creatine levels in muscle, improves performance in short high-intensity exercise and leads to better training results. The International Society of Sports Nutrition considers it safe and well tolerated in healthy people (Kreider et al., 2017).
- A stronger upper body. A review of studies showed that creatine improves strength in upper-body exercises such as the bench press (Lanhers et al., 2017).
- For older adults too. In people around 65 who added creatine to strength training, fat-free mass increased more and strength in the chest press and leg press rose more than with training alone (Devries & Phillips, 2014).
How to take creatine
- 3 to 5 g a day – or roughly 0.1 g per kilogram of body weight (Antonio et al., 2021).
- Every day – including rest days. It works as the muscles gradually become saturated.
- A loading phase isn’t necessary – higher doses in the first week only speed up saturation; the end result is the same.
- Monohydrate – the cheapest and best-researched form. Pricier “improved” forms don’t give better results.
Creatine myths
Experts from the International Society of Sports Nutrition summarized what research says about the most common worries (Antonio et al., 2021):
- It’s not a steroid. Creatine is a natural substance found in our bodies and in food.
- Kidneys. In healthy people at recommended doses, studies haven’t confirmed kidney damage. Anyone with kidney disease should talk to a doctor first.
- Hair loss. This worry comes from a single study that didn’t measure hair loss at all. Other studies haven’t confirmed a link.
- Water. At first a little water may be added to the muscles – that’s not fat or “bloating”.
- Cramps and dehydration. Research hasn’t confirmed that creatine causes cramps or dehydration.
Other supplements that make sense
- Protein. A protein supplement boosts gains in muscle and strength with strength training – but above about 1.6 g of protein per kilogram a day there was no further benefit (Morton et al., 2018). So protein powder is simply a convenient way to top up protein when your food falls short. To work out how much your client needs, see the article on nutrition.
- Caffeine. It improves performance in many sports. Typically 3 to 6 mg per kilogram of body weight is used; smaller doses of around 2 mg/kg may also work. Very high doses (9 mg/kg) cause many side effects (Guest et al., 2021). Be careful with evening sessions – caffeine disrupts sleep.
What to watch out for
- BCAAs. Branched-chain amino acids are popular, but on their own they can’t build muscle – they lack the other essential amino acids. If you get enough protein from food, you can save your money (Wolfe, 2017).
- Miracle fat burners. No capsule replaces a calorie deficit, movement and sleep.
- What’s really in the tub. In an international study, 94 of 634 supplements (14.8%) contained banned anabolic steroids not listed on the label (Geyer et al., 2004). Athletes in particular should choose supplements with independent certification that tests for banned substances.
For trainers
- Basics first. Training, food, sleep and consistency. Supplements come after that and add only a little.
- Creatine is a safe recommendation. For a healthy adult who wants strength or muscle, it’s a sensible first supplement.
- With health conditions, see a doctor. Kidney disease, pregnancy, medication or children – then supplements are the doctor’s call, not the trainer’s.
FAQ
When should I take creatine – before or after training?
Timing doesn’t matter much. What matters is taking it every day. It’s practical to have it with a meal or with your protein after training.
Do I need to cycle off creatine?
No, at 3 to 5 g a day there’s no need for breaks. After stopping, muscle stores gradually return to their original level.
Is creatine suitable for women?
Yes. It works the same way and is safe at recommended doses. Any extra kilo at the start is water in the muscles, not fat.
Sources: Kreider et al., J Int Soc Sports Nutr 2017 (ISSN position stand on creatine); Antonio et al., J Int Soc Sports Nutr 2021 (creatine questions and myths); Lanhers et al., Sports Med 2017 (creatine and upper-body strength); Devries & Phillips, Med Sci Sports Exerc 2014 (creatine in older adults); Morton et al., Br J Sports Med 2018 (protein supplements); Guest et al., J Int Soc Sports Nutr 2021 (ISSN position stand on caffeine); Wolfe, J Int Soc Sports Nutr 2017 (BCAAs); Geyer et al., Int J Sports Med 2004 (banned substances in supplements).
