Should Athletes Take Creatine? Benefits, Myths, and Safety
November 7, 2025
Big thank you to Dietetic Intern and Masters Student Chelsea Olsen to helping to write this blog post.
From sprinters to strength athletes, creatine has earned its spot as a powerhouse supplement backed by decades of research. But is it worth it for your training goals? About 95% of the body’s creatine is stored in skeletal muscle, where it plays a key role in quick, high-intensity energy production (Burke, 2021). Roughly two-thirds of this creatine exists as creatine phosphate, the fastest energy source your body can use during explosive efforts like sprinting, powerlifting, or delivering a powerful serve in tennis. However, these energy stores are limited and only last about 10 seconds before needing to be replenished (Burke, 2021).
Your body naturally breaks down about 2 grams of creatine each day, which is replaced through diet and internal production (Jeukendrup, 2024). Foods like red meat, chicken, and seafood provide about 1 gram daily for non-vegetarians, with the rest produced from amino acids such as methionine, arginine, and glycine (Burke, 2021). While this is enough to maintain balance, supplementation can boost muscle creatine stores by about 20% levels that diet alone cannot achieve (Forbes, 2023).
What’s All the Hype About Creatine?
Creatine has earned its reputation as one of the most effective nutritional supplements for athletes (Kerksick, 2018). Its biggest strength? Helping you perform repeated bouts of high-intensity exercise with short recovery periods (Thomas, 2016). Think of a soccer player sprinting multiple times in a match, or a weightlifter grinding through heavy sets with only a minute or two of rest.
Beyond performance, creatine has also been linked to increased muscle mass. This isn’t just from water retention, as many assume; it’s the result of being able to train harder and at a higher intensity over time (Kerksick, 2018). On top of that, higher concentrations of creatine in the muscles have been shown to stimulate protein synthesis, leading to better muscle growth, improved performance, and faster recovery (Mizera, 2019). For example, a sprinter taking creatine may recover more quickly between training intervals, allowing them to maintain explosive speed during repeated sprints.
Can Creatine Benefit Endurance Athletes?
You might think creatine is just for weightlifters and sprinters, but research shows it can also support endurance athletes in several ways. Creatine helps reduce fatigue by buffering lactic acid buildup, meaning you can push harder for longer without hitting that dreaded wall. It also has antioxidant and anti-inflammatory properties, which can speed up recovery after tough training sessions or long races (Forbes, 2023).
Another key benefit is that creatine increases glycogen storage, your muscles’ preferred fuel source during endurance exercise. This means more energy is available for long runs, cycling, or triathlons. Some studies even suggest creatine can help athletes with the finishing kick at the end of a race, giving that extra burst of speed when it counts most (Forbes, 2023).
Is There a Catch with Creatine?
For most athletes, creatine is safe, but there are a few things to keep in mind. The main side effect reported in research is modest weight gain, typically around 2 pounds, though studies have shown increases anywhere from 1 to 8 pounds (Kerksick, 2018; Jeukendrup, 2024). This gain usually comes from water being drawn into the muscles, not added fat, which can actually help with performance by keeping muscles hydrated and primed for work. Some athletes may also experience mild digestive issues, such as bloating, cramping, nausea, or diarrhea, especially if a large amount of creatine is taken all at once during the “loading phase” (Benardot, 2024). If digestive issues are a problem, starting with smaller daily doses can help minimize these side effects while still reaping the benefits.
How Do I Get the Benefits of Creatine?
Getting the most out of creatine depends on the dosage and timing. Traditional protocols start with a “loading phase,” where you take about 20 grams per day for 5 days, followed by a smaller daily dose of 3–5 grams to maintain elevated creatine levels in your muscles (Maughan, 2018). However, research shows you don’t always need a loading phase, taking 3 grams per day for around a month can also increase muscle creatine, and slightly higher daily doses (around 6 grams) over several weeks may improve muscle size and strength (Buford, 2007).
People with lower baseline creatine stores, like those who eat little meat or fish, often see the biggest gains, sometimes a 20–40% increase in muscle creatine. While those with higher baseline levels may only see a 10–20% boost (Buford, 2007).
For non-weight-bearing endurance sports like swimming, rowing, or cycling, the loading phase can still be used: roughly 20 grams per day divided into four doses for 5–7 days, followed by a maintenance dose of 5 grams per day (Forbes, 2023). But for runners and other weight-bearing endurance athletes, a loading phase isn’t recommended because the extra water retention could increase body mass. Instead, a steady daily dose of 3–5 grams is enough to gradually saturate your muscles over about four weeks, giving you the benefits without the added bulk.
Which Creatine Supplement Should I Take and How?
When choosing a creatine supplement, look for creatine monohydrate on the label. This form is simply a creatine molecule attached to a water molecule and is the most researched type, with a strong track record of safety and effectiveness (Kerksick, 2018). To reduce the capacity for contaminated supplements, be sure to look for third party testing such as NSF or Informed Choice for Sport to ensure the product contains what it claims to. This is particularly of importance if you compete in a sport that does drug testing.
To take creatine, mix your recommended daily dose into about 4–6 ounces of liquid. This could be water, juice, a protein shake, or even coffee or tea. Make sure to stir or shake it well so it dissolves completely and doesn’t leave a gritty texture. This simple method makes it easy to fit creatine into your daily routine, whether you’re fueling a workout or recovering afterward.
Contraindications to Taking Creatine
By now, it’s clear that creatine offers several benefits but is it right for everyone? Not necessarily. It is important to remember that creatine does not make up for a poor or poorly planned diet. The foundation of good performance involves hard work and proper fueling.
For most recreational and endurance athletes, there isn’t enough evidence to show significant improvements in performance from creatine use. Elite athletes who rely on short bursts of high-intensity effort, like track sprinters or competitive triathletes, may find that the extra second takes the gold.
Personally, I take a food-first approach. Meeting your energy and nutrient needs through whole foods will always do more for long-term health and performance than any supplement. Lastly, creatine isn’t for everyone. It may not be appropriate for those who are pregnant, have bipolar disorder, diabetes, kidney or liver disease. Always check with your sports dietitian before adding creatine to your routine.
Conclusion
Creatine isn’t just for bodybuilders. It can benefit athletes across all sports, from runners and cyclists to team sport players. When taken correctly, it can boost endurance, improve recovery, and even give you that extra push at the finish line. The key is choosing the right type, sticking to an appropriate dose, and fitting it into your routine in a way that works for your body and your sport. With consistent use and smart planning, creatine can be a simple, safe, and effective tool to help you train harder and perform better.
References:
Benardot, D. (2024). ACSM’s Nutrition for Exercise Science (2nd ed.). Wolters Kluwer.
Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6
Burke, L., Deakin, V., & Minehan, M. (2021). Clinical Sports Nutrition (6th ed.). McGraw-Hill Education.
Forbes, S. C., Candow, D. G., Neto, J. H. F., Kennedy, M. D., Forbes, J. L., Machado, M., Bustillo, E., Gomez-Lopez, J., Zapata, A., & Antonio, J. (2023). Creatine supplementation and endurance performance: surges and sprints to win the race. Journal of the International Society of Sports Nutrition, 20(1), 2204071. https://doi.org/10.1080/15502783.2023.2204071
Jeukendrup, A. E., & Gleeson, M. (2024). Sport Nutrition (4th ed.). Human Kinetics.
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y
Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., Rawson, E. S., Walsh, N. P., Garthe, I., Geyer, H., Meeusen, R., van Loon, L. J. C., Shirreffs, S. M., Spriet, L. L., Stuart, M., Vernec, A., Currell, K., Ali, V. M., Budgett, R. G., Ljungqvist, A., … Engebretsen, L. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British journal of sports medicine, 52(7), 439–455. https://doi.org/10.1136/bjsports-2018-099027
Mizera, J., & Mizera, K. (2019). Sports Nutrition Handbook: Eat Smart, Be Healthy, Get on Top of Your Game. VeloPress.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
Eleanor Baker MS, RD, CSSD
Hello! My name is Eleanor and I am a Registered Dietitian (RD) and Certified Specialist in Sports Dietetics (CSSD), founder of Elevated Nutrition and Wellness and the Sports Nutrition Consultant for UC Santa Barbara Athletics. Since 2016, I have helped athletes and active individuals fuel smarter, recover faster, and heal through simple and sustainable nutrition and lifestyle interventions. I combine my clinical expertise with a personalized, high-performance approach to help clients achieve lasting results so they can live happier and healthier lifestyles.