
Fitness
Creatine: What is it and why do we need it?
Herbalife 5 August 2025
In the world of performance-enhancing supplements, creatine stands out for its reliability and wealth of research. Safe, effective, and easy to use, it can be an essential tool for anyone looking to push limits and achieve their fitness goals.1 Whether you’re hitting the gym, the track, or just chasing a healthier lifestyle, creatine has your back.
Here's everything you need to know about using creatine effectively.
What is creatine?
Creatine is naturally produced in your body and stored in muscles to help generate energy for high-intensity movements. About 95% of it is found in skeletal muscle as phosphocreatine, fuelling peak performance during activities like weightlifting or sprinting.2
How does creatine work and creatine-containing foods?
Your body relies on three systems to release energy, and creatine is central to the fastest one. It gives you that initial energy burst during high-intensity exercise.
While your body can produce and store only limited amounts of creatine, dietary sources like meat and seafood can help top up your creatine stores – but you’d need to eat enormous amounts!2,3
For example, to consume 3 g of creatine you would need to eat roughly 800 g chicken and roughly 700 g of herring, beef or salmon.4-7
Although creatine has been found in some plant-based foods, these only contain traces of it – for example, you can find 3 g of creatine in 150 kg cranberries.5 Creatine supplementation in this case may be of benefit for vegans and vegetarians, who may have reduced stores.8,9
10 benefits of creatine supplements
For anyone looking to take their performance to the next level, creatine supplements are packed with science-backed benefits:
- Boosts muscle stores: Creatine supplementation is a proven way to increase creatine levels within your muscles, helping you push your limits and achieve peak performance.2,10
- Fuels intense workouts: Creatine works behind the scenes to help supply energy during high-intensity exercises.2 Whether you’re tackling resistance training or sprinting, it ensures your muscles are ready for action, helping you perform at your peak.
- Better performance: Studies show it enhances performance by increasing the capacity of initial energy, allowing you to push harder in the next sets.11,12
- Supports muscle gains*: Helps build muscle mass and strength, especially when paired with resistance training, making it a valuable addition to any fitness routine.2,12-14
- Aids muscle recovery: Post-workout recovery is critical for progress, and creatine helps by aiding muscle repair.15
- Reduces oxidative stress: Creatine can also act as an antioxidant, directly and indirectly reducing oxidative stress caused by intense training.16-18
- Vegetarian/Vegan-friendly: For those following plant-based diets, natural creatine levels are often lower due to the absence of animal-derived sources in their meals. Research suggests supplementation can effectively boost these stores.8,9
- Female health: Creatine holds particular promise for women too. Studies show it supports muscle health, regulates glycogen (the body’s stored fuel), and alleviates oxidative stress (free radicals known as the “bad guys”), which can impact recovery and overall vitality.16,19,20
- Healthy ageing†: As we age, muscle function and strength tend to decline – but creatine can help fight back when combined with resistance training. It’s been shown to improve muscle mass, strength, and functionality, empowering ageing individuals to stay active and resilient.21,22
- Brain health: A growing number of scientific studies are exploring if creatine benefits brain function and mental health, but further research is needed to assess whether there’s a benefit.
Loading vs. Maintenance: What Phase Is Best for You?
The quickest way to elevate creatine levels is through a loading phase.
By consuming roughly 0.3 g of creatine per kg of body weight daily for 5-7 days. For example, someone weighing 70 kg would need to consume about 20 g per day.2
For a slower, steadier approach – with a dose that also applies to maintenance phase – a daily intake of ≥3 g over 28 days works just as well.2 Once your creatine stores are built, you can maintain your creatine levels with 3-5 g daily, even on rest days.2
How long after taking creatine will you see results?
Creatine benefits don’t appear immediately – it takes time to elevate creatine stores. A fast loading phase (about 20 g daily for 5-7 days) or a steady maintenance phase (3-5 g daily) helps achieve this.2
Once stores are elevated, you’ll likely notice improvements in repeated bouts of high-intensity, anaerobic performance during activities like sprinting or weightlifting.11,12 However, muscle mass and strength gains typically require a longer-term resistance training program alongside creatine supplementation.2,12-14
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* For this effect it’s necessary to load with approximately 20 g per day for 5-7 days and maintaining at approximately 3-5 g per day after.
† For this effect it’s necessary to load with approximately 20 g per day for 5-7 days and maintaining at 5 g per day after.
Disclaimer:
Whilst we strive to provide reliable and accurate information the content in this article is for information only and should not replace medical care. Please consult a medical professional or GP to discuss your nutritional needs before trying any supplements. Food supplements must not be used as a substitute for a balanced and healthy diet and lifestyle.
References:
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- Kreider RB, et al. J Int Soc Sports Nutr. 2017;14(1):18.
- Ostojic SM, et al. J Funct Foods. 2023;108:105733.
- Jayasena DD, et al. Poult Sci. 2014;93(7):1842-9.
- Balsom PD, et al. Sports Med. 1994;18:268-80.
- AKM A, et al. Food Sci Technol Res. 2013;19(4):691-6.
- Wu G. Amino Acids. 2020;52(3):329-60.
- Burke DG, et al. Med Sci Sports Exerc. 2003;35(11):1946-55.
- Blancquaert L, et al. Br J Nutr. 2018;119(7):759-70.
- Hultman E, et al. J Appl Physiol. 1996;81(1):232-7.
- EFSA. EFSA Journal. 2011;9(7).
- Kerksick C.M. et al. J Int Soc Sports Nutr. 2018;15(1):38.
- Delpino FM, et al. Nutrition. 2022;103-104:111791.
- Vilar Neto JdO, et al. Asian J Sports Med. 2018;9(3).
- Yamaguchi S, et al. Nutrients. 2024;16(6).
- Rahimi R. J. Strength Cond. Res. 2011;25(12):3448-55.
- Rahimi R, et al. J Res Med Sci. 2015;20(8):733-8.
- Mirzaei B, et al. Kinesiology. 2013;45(1.):30-40.
- Sims ST, et al. J Int Soc Sports Nutr. 2023;20(1):2204066.
- Saraiva ALL, et al. Brain Res Bull. 2012;87(2):180-6.
- EFSA. EFSA Journal. 2016;14(2):4400.
- Smith-Ryan AE, et al. Nutrients. 2021;13(3)