Creatine: What Athletes Need to Know
Creatine is one of the most researched supplements in sports nutrition, yet it’s often misunderstood. Naturally produced by the body and found in foods like red meat and fish, creatine helps regenerate ATP—your muscles’ primary energy source during short, high-intensity efforts such as lifting, sprinting, and accelerating.
Research shows creatine can improve strength, power, and training capacity, and support better recovery between intense efforts. While it’s commonly associated with strength sports, creatine can also benefit endurance athletes who lift regularly, do speed work, or are returning from injury by improving overall training quality.
One common concern is weight gain. Creatine may cause a small, temporary increase in scale weight due to increased water stored inside muscle—not fat gain. This intramuscular hydration can actually support performance, and many athletes notice little to no change on the scale.
Creatine is safe for healthy athletes and easy to use. A daily dose of 3–5 grams of creatine monohydrate taken consistently is effective—no loading phase required. As with any supplement, creatine works best when paired with proper fueling and a well-structured training plan.
Who Creatine Is Best For
Creatine may be especially helpful for:
Strength and power athletes
Team sport athletes (soccer, volleyball, basketball, etc.)
Endurance athletes who lift, sprint, or do interval training
Athletes returning from injury or rehab
Athletes looking to improve training quality and recovery
It’s less impactful for athletes who don’t strength train or perform high-intensity efforts.
Common Creatine Myths
Myth: Creatine causes fat gain.
→ Creatine increases water inside muscle cells, not body fat.
Myth: Creatine is only for bodybuilders.
→ Any athlete performing high-intensity or repeated efforts can benefit.
Myth: You need a loading phase.
→ Daily low-dose supplementation works just as well over time.
Myth: Creatine is unsafe for women.
→ Creatine is safe and effective for female athletes and does not affect hormones.
I recommend this to just about all my athletes!
Creatine is a safe, well-researched supplement that can support stronger training sessions, better recovery, and improved performance for many athletes—not just bodybuilders. When used consistently and paired with proper fueling and training, creatine can be a simple, effective tool to help athletes train harder and recover more efficiently. As with any supplement, it should complement a solid nutrition foundation, not replace it—individual needs and goals matter.
Your sports RD,
Gabby
