Need More Strength? Discover the Science Behind Creatine

Creatine is a staple in the fitness and bodybuilding communities, often heralded as a "miracle supplement" for its ability to boost strength and muscle mass.

What exactly is creatine, and how does it work?

This naturally occurring compound, found in small amounts in red meat and seafood, and synthesised by the body, is stored predominantly in our muscles. During high-intensity, short-duration activities, such as weightlifting or sprinting, creatine plays a pivotal role in energy production.

This article delves into the science behind creatine, its benefits, best practices for use, and the myths that surround this powerful supplement, providing both seasoned athletes and newcomers with comprehensive insights.

The Biochemistry of Creatine

At the molecular level, creatine’s primary function is to aid in the regeneration of ATP (adenosine triphosphate), the body's main energy currency. During intense physical activities, our muscles consume ATP rapidly, and creatine phosphate donates a phosphate group to ADP (adenosine diphosphate) to quickly replenish ATP stores.

This process is crucial because it enables muscles to maintain high power output during short bursts of activity. Studies* have consistently shown that increased creatine stores in muscles lead to improved performance in activities like weightlifting, sprinting, and high-intensity interval training (HIIT).

By understanding this biochemistry, athletes can appreciate how creatine enhances their workouts, supporting greater gains in strength and muscle mass over time.

Source: National Institutes of Health*

Benefits of Creatine for Muscle Mass and Strength

  • Increased Training Volume: Creatine allows for more repetitions and heavier weights during workouts, leading to greater muscle hypertrophy.
  • Enhanced Cellular Hydration: Promotes cellular hydration by drawing water into muscle cells, contributing to muscle size.
  • Research-Backed Muscle Gains: Studies in the Journal of Strength and Conditioning Research show significant increases in muscle fibre size and overall muscle mass with creatine supplementation.
  • Greater Strength: Enables improved performance in high-intensity exercises, supporting greater gains in strength over time.


In addition to supporting these benefits, research* published in the Journal of Strength and Conditioning Research highlights that individuals taking creatine while engaging in resistance training experience notable increases in muscle fibre size and overall muscle mass compared to those not supplementing with creatine. This combination of increased training capacity and enhanced muscle hydration underscores why creatine is so effective for muscle building.

Common Myths and Misconceptions About Creatine

1. Despite its proven benefits and widespread use, creatine is often surrounded by myths and misconceptions. A common myth is that creatine causes kidney damage or dehydration. However, extensive research has demonstrated that creatine is safe for long-term use in healthy individuals when taken at recommended dosages.

2. Another misconception is that creatine leads to excessive water retention, making muscles appear bloated. While creatine does increase water content within muscle cells, this is beneficial for muscle function and does not lead to overall body bloating.

3. Addressing these myths is crucial for athletes who might be hesitant to use creatine due to misinformation. By dispelling these myths, we can provide a clearer understanding of the safety and efficacy of creatine supplementation.

Source: WebMD, Mayo Clinic

Best Practices for Creatine Supplementation

For those new to creatine, it's important to start with a loading phase to saturate the muscles with creatine quickly. This typically involves taking about 20 grams of creatine per day, divided into four 5-gram doses, for 5-7 days.

Following the loading phase, a maintenance dose of 3-5 grams per day is sufficient to maintain elevated muscle creatine stores. To maximise absorption, creatine should be taken with a meal that includes carbohydrates or proteins. Staying well-hydrated is also essential, as creatine draws water into muscle cells.

  • >> Loading Phase: Approximately 0.3 grams per kilogram of body weight per day for 5-7 days. This usually translates to around 20 grams per day for an average adult, divided into four 5-gram doses.
  • >> Maintenance Phase: Approximately 0.03 grams per kilogram of body weight per day. This typically means 3-5 grams per day for most individuals.
  • Regular monitoring and adjusting dosages based on individual response can further optimise benefits. Combining creatine with other supplements, such as protein powders and amino acids, can enhance its muscle-building effects.
  • Source:, International Society of Sports Nutrition
  • Scientific Studies and Real-World Applications

    Numerous scientific studies back the efficacy of creatine for enhancing athletic performance and muscle mass. A meta-analysis published in the Journal of Strength and Conditioning Research found that creatine supplementation significantly increases strength and power output, making it invaluable for athletes involved in power sports.

    Moreover, creatine has been shown to aid in muscle recovery, reducing muscle cell damage and inflammation after exhaustive exercise. This dual role of enhancing performance and aiding recovery makes creatine a versatile supplement for a wide range of athletes, from bodybuilders to endurance runners.


    Creatine stands out as one of the most effective supplements for boosting strength and muscle mass. Its well-documented benefits, safety profile, and ease of use make it a valuable addition to any athlete’s workout and recovery routine. Whether you’re aiming to break personal records in the gym or enhance your athletic performance, creatine can help you reach your goals.

    To explore our range of high-quality creatine products, visit London Supplements and start your journey towards greater strength and muscle mass today!