What does creatine do and who can it be useful for?

Short answer

Creatine can support performance during repeated short, intense efforts. Combined with strength training it can be useful, but it is not an anabolic steroid and no substitute for training. Not every athlete benefits from it equally. ^[1]

Which form has been studied?

Creatine monohydrate is the common, well-researched form. A more expensive product with a complicated name is not automatically better. Commonly used maintenance amounts in research are around 3–5 grams per day; that is general research information and not a personal prescription. ^[3]

Why can your weight go up?

Creatine can cause extra water in the muscles. An increase on the scales is then not automatically fat gain. Gastrointestinal complaints can also occur. ^[1]

What about the kidneys?

A recent meta-analysis found no significant drop in glomerular filtration rate, although creatinine could rise slightly. A higher creatinine value while using creatine is therefore not in itself proof of kidney damage. The available studies do not make the product guaranteed safe for every person or every dose. ^[2]

Mention your use when having blood tests. With kidney problems, pregnancy, breastfeeding or relevant medication: consult your healthcare provider rather than following general sports advice. Do not buy a blend because it promises a faster or more spectacular result.