Research on creatine’s effects during strength training

Research on creatine offers a fairly straightforward message: in well-trained young men, creatine did not appear to harm the body during strength training. Instead, it helped maintain muscle creatine levels and reduced some of the negative effects of hard training.

The research: why creatine attracted attention in the first place

You still hear two competing stories about creatine at the gym. One says it is one of the simplest and best-known supplements for supporting strength and exercise performance. The other whispers that it might be bad for your body, especially if you train hard and take it for several weeks in a row.

A study at Ball State University examined exactly this situation. The participants were all 20 years old and had been training regularly at the gym. That detail matters, because almost any program can work well for beginners. Changes are harder to achieve in people who have trained regularly, which makes the findings more meaningful.

The men were divided into two groups. One group received a placebo supplement. The other received 0.3 grams of creatine per kilogram of body weight in the first week and 0.05 grams per kilogram of body weight over the following three weeks. In other words, the study compared what happens when one group takes creatine and the other does not, while both follow the same training.

How creatine worked in this study

Everyone in the study trained four times a week, following an identical training program. This reduces uncertainty, because otherwise the results could be due to a different program, a different training load or simply greater effort.

During the first week, the workouts included eight different exercises, with three sets of 8-12 reps for each exercise. Over the following two weeks, participants performed five different exercises, each for three sets. Reps dropped to 3-5 per set.

This was serious gym work, not gentle exercise. A program like this quickly tires the body, especially when you train four times a week. That is precisely when it becomes interesting to see whether creatine helps muscles cope better with the training load.

One finding stood out: testosterone levels fell in both groups, but considerably more in the placebo group. This does not mean creatine is a hormone treatment or a miracle solution. It does, however, suggest that hard training had less of a testosterone-lowering effect in the group taking creatine.

Creatine also prevented the formation of uric acid, which inhibits muscle growth. This is one of the key points in the original text: creatine was more than just a name on a supplement tub here—it was a substance whose effects were examined in the context of training stress.

The research and what it means for your training

The simple truth: based on this text, there is no reason to fear that creatine is inherently harmful to a healthy person who trains regularly. The initial claim that creatine might be somewhat harmful to the body finds little support in this study. If anything, the research pointed in the opposite direction.

Still, it pays to keep things in perspective. One study does not make any supplement an essential part of training. Creatine cannot replace sleep, food or a well-designed program. If your training load is haphazard and your protein intake is inadequate, a powder will not fix things.

Creatine does, however, fit well into a routine where the basics are already in place. If you strength train consistently, eat enough and want to increase the creatine content of your muscles, there is a rationale for taking it. Frankly, that is a much duller story than the advertising promises, but that is exactly why it is more believable.

What to keep in mind when taking creatine

The original recommendation was specific: after your workout, mix 3-6 grams of creatine with a liquid rich in simple carbohydrates and add protein powder. For even better results, it recommended adding 5-10 grams of glutamine to the drink.

So what actually matters? First, consistency. Creatine’s effects depend not just on a single post-workout drink, but on whether sufficient stores build up in your muscles. Second, how well your stomach tolerates it. Some people find creatine easier to tolerate with food, while others prefer it in a drink after a workout.

Third, pay attention to your overall recovery. If you train four times a week, check whether your sleep and food intake are keeping pace with increases in your training load. Creatine can help, but it cannot make up for poor recovery.

If you have a health concern, take medication or have been told by your doctor to avoid certain supplements, seek advice first. This is not scaremongering. It is simply a sensible check, especially if you plan to take supplements for several weeks in a row.

FAQ

Does creatine increase testosterone?

Based on this study, it would be incorrect to say that creatine increases testosterone. Rather, the results showed that testosterone levels fell in both groups, but more in the placebo group.

Do you have to take creatine if you strength train?

No. Creatine can be a useful supplement if your training, diet and recovery are in order. If those three areas are lacking, start there.

When should you take creatine?

The original recommendation suggested a post-workout drink containing 3-6 grams of creatine, a liquid rich in simple carbohydrates and protein powder. What matters more, however, is taking it regularly and finding what agrees with your body.

Find the right creatine for you here!

Author: Mikk-Alvar Olle (translation: B&K Profitness)

Come and train! ArtGym