Creatine is having a moment. Again.
For those of us who remember its initial release to the supplement world 30 years ago, this feels familiar. Creatine exploded onto the scene, became a staple, then got overshadowed by flashier supplements making bigger promises. But it never really went away; it just quietly kept working while everyone else chased the next big thing.
Now it’s back in the spotlight, being touted as the wonder supplement we always thought it was. And this time, the science is backing up what early adopters suspected all along.
If you’d rather watch/listen to this conversation, you can do that here.
The Benefits Everyone’s Talking About
By now, most people know the basic benefits of creatine:
Physical performance gains. Increased muscle mass and strength. Better performance in activities that rely on the phosphocreatine pathway — that short-duration, high-power energy system you’re using during heavy lifts and sprint efforts.
Cognitive benefits. This is where the new research is getting really interesting. There’s mounting evidence that creatine may offer significant cognitive benefits, potentially helping with brain function and possibly even protecting against neurological decline.
We’re seeing discussions about brain degeneration — Parkinson’s, Alzheimer’s, dementia — being linked to what some call Type 3 diabetes. The theory is that a poor diet leads to insulin management problems and blood glucose issues over a lifetime that can manifest as brain deterioration. These conditions seem to be growing more prevalent, tracking alongside the obesity epidemic.
If creatine can help improve neurological performance or mitigate some of these issues, that’s worth paying attention to.
The Safety Question
There was a period when people questioned the safety of creatine. Those concerns have been pretty thoroughly debunked at this point.
That said, individual variation exists. If you take creatine and don’t feel good on it, it doesn’t work for you, or you experience adverse effects, don’t take it. People talk about cramping with creatine, though studies haven’t confirmed this. But if you’re that person who cramps on it, or you just feel off, adjust your approach or skip it entirely.
Don’t override what your body is telling you just because science says it should work. There’s always individual variation.
But Here’s the Thing You Need to Hear First
Before we get into dosage, timing, types, and all the minutiae people obsess over, let’s be absolutely clear about something:
How much creatine you’re taking, what kind, and all those other questions absolutely do not matter if you are not eating a diet consisting of whole, unprocessed foods in appropriate amounts.
Let’s be honest about where most people are. They’re spending hours researching supplements, scrutinizing labels at the nutrition store, agonizing over whether to take 3 or 5 grams of creatine, and then rushing to Taco Bell before their workout because they ran out of time.
If your diet isn’t dialed in, the supplement conversation is premature. Period.
You need to weigh and measure your food. Not forever, not as some obsessive ritual, but at least once to understand what appropriate portions actually look like. Most people have no idea.
Get your diet in order first. Then, and only then, does the supplement conversation have any value.
The Practical Guide (For When Your Diet Is Actually in Order)
Assuming you have your nutrition in order, here’s what you need to know about taking creatine. Spoiler: it’s simpler than you think.
What Type: Creatine Monohydrate
Skip the fancy versions with added beet juice, proprietary blends, or any other marketing gimmick that’s trendy. Creatine monohydrate is the most well-researched and respected form. That’s what you want.
Plain, basic, boring creatine monohydrate. No bells and whistles needed.
How Much: 5 Grams Daily
The old “loading phase” protocol — 20 grams per day for a week, then 5 grams maintenance — has been debunked. Just start with a consistent lower dose.
Five grams per day is a solid starting point. If you want to experiment with slightly higher amounts, go for it, but don’t overthink it.
Some people experience bloating or digestive issues with high doses introduced too quickly. Start reasonable, stay hydrated, and adjust if needed.
When: Whenever
Timing doesn’t matter. Before a workout, after a workout, morning, evening, it makes no difference. The key is consistency, not timing.
With What: Just Water
Remember the old advice about taking creatine with grape juice or dextrose? Forget it. You don’t need sugar with your creatine. Plain water works fine.
Additives: None Needed
If you want to combine creatine with other supplements in a specific protocol, that’s fine. However, realistically, if your diet is on point, a basic creatine monohydrate supplement does the job.
What Every Supplement Label Should Say
Here’s what the directions on every supplement bottle should read:
Step 1: Get your diet in order.
Step 2: Take one scoop per day.
That’s it. That’s all you need to know about creatine.
It’s very simple. And yes, it can be beneficial, so it might be worth trying. However, we’re not huge fans of supplements in general because most people put the cart before the horse.
The Bottom Line
Creatine works. The research supports its benefits for physical performance and increasingly for cognitive function. It’s safe for most people, and it’s simple to use.
But, and this is the critical point, it’s a supplement, not a substitute.
If you’re not eating well, sleeping well, training consistently, or managing stress, creatine isn’t going to fix those problems. It can’t overcome a poor foundation.
Get your diet dialed in. Whole foods. Appropriate portions. Consistency. That’s where the real gains come from.
Then, if you want to add creatine to the mix? Great. Five grams of creatine monohydrate per day, taken whenever, with water. Done.
Don’t overthink it. Don’t get caught up in the supplement research rabbit hole while ignoring the basics. And definitely don’t spend hours optimizing your supplement stack while grabbing fast food on the way to training.
The hierarchy matters: nutrition first, training second, recovery third, supplements fourth.
Creatine has earned its spot as a worthwhile supplement. Just make sure you’ve earned the right to benefit from it by handling everything else first.
What’s Next?
Want to learn more about how to dial in your nutrition? Take our Nutrition I online course.
About the Author
Stephane Rochet is a Senior Content Writer for CrossFit. He has worked as a Flowmaster on the CrossFit Seminar Staff and has over 15 years of experience as a collegiate/tactical strength and conditioning coach. He is a Certified CrossFit Trainer (CF-L3) and enjoys training athletes in his garage gym.