Creatine is part of the phosphocreatine system that helps rapidly regenerate ATP during brief, intense efforts. Raising muscle creatine stores can support repeated high-intensity work; alongside resistance training, research finds modest average benefits in some strength outcomes. The effect varies between people and tests, and creatine does not replace training, food, or recovery.

Creatine monohydrate is the most studied form. A practical routine is 3–5 g per day. Loading can raise muscle stores faster, but it is not needed; without loading, the increase happens more gradually.

The evidence images in this tip show different things: the Hultman chart tracks muscle creatine stores over time, not strength; the ISSN summary compares reported store levels across different contexts, not a controlled head-to-head trial; and the cognition chart does not establish an IQ benefit. For a direct strength comparison, see Figure 2 in Mills et al. (2020): a small six-week trial (creatine n=13, placebo n=8) found increases in leg and chest press strength in the creatine group, with no significant change in placebo. This is one small study using an unusual post-set dosing protocol, so it should not be treated as a guaranteed or typical individual result.

Creatine can raise body weight initially, partly from water associated with muscle. A change in fat-free mass is not automatically new contractile muscle. If you have kidney disease, discuss supplementation with your clinician; tell clinicians you use creatine because it can affect blood creatinine readings. We do not claim an IQ increase, a fixed strength percentage, or a guaranteed amount of muscle gain.