How Creatine Actually Builds Muscle: What Science Says (and What It Doesn’t)

Anabel Cruz
2 minutes ago
4 min read

If you lift weights or do high-intensity training and want more muscle, creatine monohydrate is one of the most studied, effective, and affordable supplements you can add to your routine. Below is a clear, research-driven walkthrough - no hype, no fluff - on how creatine helps you build muscle, how to use it, and what the science says about safety.

What creatine does (and why lifters care)

Creatine helps your muscles regenerate ATP - the “quick energy” your body uses for explosive efforts like heavy sets, sprints, and jumps. With higher intramuscular creatine and phosphocreatine, you can typically squeeze out a bit more work per set and per session. Over weeks and months, that extra training volume is what drives bigger strength and hypertrophy gains.

Does creatine actually build muscle?

Short answer: Yes - especially when paired with resistance training.

Hypertrophy: A 2023 systematic review and meta-analysis found that adding creatine to resistance training significantly increased regional muscle size versus training alone.
Strength (a driver of hypertrophy): A 2024 meta-analysis reported that adults supplementing creatine with resistance training improved upper- and lower-body strength more than placebo.
Mechanism in practice: Creatine raises intramuscular stores, lets you perform more total work (reps/weight), and, over time, that added stimulus translates to more muscle. The International Society of Sports Nutrition (ISSN) position stand concludes creatine is effective for improving training adaptations.

Who sees the biggest benefits?

Younger and trained lifters often see robust strength and size responses when they’re consistently pushing progressive overload.
Vegetarians/vegans (lower baseline dietary creatine) may see larger increases in muscle creatine and sometimes performance compared with omnivores.
Older adults can also gain lean mass and strength when creatine is paired with resistance training - useful for combating age-related muscle loss.

How to take creatine (dosing & timing)

Form: Choose creatine monohydrate. It’s the gold standard, well-studied, effective, and typically the most economical. Alternative forms (e.g., creatine ethyl ester) have no advantage and can even be inferior.
Dose:
- Option A: Loading - 20 g/day split into 4 doses for 5 to 7 days, then 3 to 5 g/day to maintain.
- Option B: No loading - just take 3 to 5 g/day; you’ll reach saturation in a few weeks. (Both approaches are supported by ISSN.)
Timing: Take it consistently every day. Some evidence hints that post-workout dosing may be slightly better than pre-workout for body composition/strength, but the big win is simply not missing days.
What to mix with: Regular fluids are fine. You don’t need a sugar “insulin spike” for creatine to work, though taking it with a meal is convenient and well-tolerated. (Position stand consensus.)

“Water weight,” pumps, and what the scale shows

Creatine increases muscle creatine stores and total body water primarily inside the muscle, which can nudge the scale up early on - especially if you loaded. That intracellular water supports cell volume and performance; it’s not the same as subcutaneous puffiness. Studies show increases in total body water without adverse fluid distribution changes.

Safety: what the research says

In healthy people, creatine is well-studied and generally safe when used as directed - even over the long term. Meta-analyses and expert position papers show no harm to kidney markers in healthy users. If you have kidney disease or are on medications affecting renal function, talk to your physician first (and that goes for any supplement)

Quick start checklist

Pick a reputable creatine monohydrate powder (plain, unflavored).
Take 3-5 g daily (load if you want faster saturation).
Lift with progressive overload (compound movements + enough volume). Creatine amplifies training, it doesn’t replace it.
Be consistent for at least 8-12 weeks to fairly judge results.

Work with a coach who knows how to use creatine and training to grow muscle

Creatine works best when your program does. If you’re in DFW and want a personalized plan - hypertrophy blocks, dialed-in volume, recovery checks, and supplement guidance - book personal training with AqilFitness Training Solutions. We’ll build a progressive program, then plug creatine in where it actually moves the needle for you.

Ready to add lean mass the smart way? Message AqilFitness Training Solutions today to book your 1:1 or small-group session and get your creatine plan paired with a results-driven training cycle.

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References

Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
International Society of Sports Nutrition. Position stand (updated). 2025.
Burke RE, Candow DG, Chilibeck PD, et al. The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis. Nutrients. 2023;15(11):2445.
Wang Z, et al. Creatine supplementation with resistance training enhances upper- and lower-body muscle strength in adults <50: meta-analysis. Nutrients. 2024;16(21):3665.
Ribeiro F, et al. Timing of creatine supplementation around exercise: what does the evidence show? Nutrients. 2021;13(8):2666.
Forbes SC, et al. Timing of creatine supplementation and resistance training: meta-analysis. Journal of Exercise and Nutrition. 2018;1(5).
de Souza ESA, et al. Effects of creatine supplementation on renal function: a systematic review and meta-analysis. J Ren Nutr. 2019;29(6):480-489.
Longobardi I, et al. Is it time for a requiem for creatine supplementation myths? Safety insights. Nutrients. 2023;15(6):1453.
Candow DG, et al. Creatine supplementation and resistance training in aging adults: focus on sarcopenia and function. Nutrition. 2022;99–100:111651.
Spillane M, et al. Creatine ethyl ester vs monohydrate during resistance training. J Int Soc Sports Nutr. 2009;6:6.
Powers ME, et al. Creatine supplementation increases total body water without adverse fluid distribution changes. Med Sci Sports Exerc. 2003;35(5):P.S177.