Creatine Is Having A Hot Girl Moment RN—Here's What It Really Does, According To Experts

So, you're in your fitness era? Chances are you've already come across terms like protein intake and progressive overload. Now, another word has been popping up more and more in gym conversations and fitness content: creatine.

It's not exactly new—creatine has long been a staple in the fitness world—but it's been having a moment. You'll see people talking about how it helps build muscle, improve strength, and boost workout performance. A global report by Foodcom says people are also getting curious about its effects on brain power and your hormonal cycle.

Before adding any supplement to your routine, it's worth understanding what experts actually say about it, what it does in the body, and whether it makes sense for you.

According to Shay Castillo, registered nutritionist-dietitian and American Council of Exercise-certified personal trainer, individuals naturally have creatine in the body as it is a natural compound stored in our muscles that "helps produce energy during short bursts of high-intensity activity, such as sprinting or strength training." 

She explained that creatine helps the body quickly restore adenosine triphosphate (ATP)—the molecule your body uses as its main source of energy. ATP powers almost everything your cells do, including muscle contractions during exercise. Because of this, creatine can help improve strength, power, and overall workout performance.

"Over time, this allows people to train harder and recover better between sets, which can contribute to increases in lean muscle mass," Shay told Cosmopolitan Philippines. This is where creatine monohydrate supplements come in. Taking creatine helps your body replenish ATP faster, giving your muscles more energy to power through intense movements during workouts.

Alvheen Crudo, Head Fitness Coach at Le Charme Fitness, added that because creatine helps the body restore ATP faster, it can lead to "more strength in your lifts and more power in explosive movements," giving you the ability to squeeze out those extra reps.

However, Alvheen clarified that creatine doesn't build muscle on its own. Instead, it helps improve your performance during workouts, allowing you to get more out of your training sessions. The real results, he emphasized, still come down to the effort and consistency you put into your routine.

Coach Shay and Alvheen also assured that creatine is one of the most extensively researched supplements in the fitness industry. Meaning, there is already a wide body of scientific evidence available about its effects, benefits, and proper use.

"As a nutritionist and trainer, creatine is one of the supplements I'm most comfortable recommending because it’s one of the most researched. When combined with resistance training, studies consistently show improvements in muscle strength and lean body mass compared to training alone," Shay explained citing research from the International Society of Sports Nutrition.

Here are some common myths about creatine and what experts say about them:

Since creatine is often associated with muscle building, some people assume it is a steroid. However, Shay explained that creatine is simply a compound that the body naturally produces and can also be found in foods such as meat and fish. In contrast, steroids are synthetic versions of hormones designed to alter hormone levels in the body.

Creatine is safe for healthy individuals when taken in the right amounts. According to Alvheen, confusion often arises because creatine can lead to "elevated creatinine levels in blood tests." However, creatinine is simply a byproduct of creatine metabolism and does not automatically indicate kidney damage.

Shay also said that long-term studies have not shown negative effects on kidney function among healthy populations.

According to Alvheen, creatine may increase water content inside muscle cells, which can slightly increase body weight. However, this water is stored inside the muscles rather than under the skin. He said that for many athletes, this effect is actually considered beneficial because it supports muscle performance rather than causing uncomfortable bloating.

Shay explained that creatine can benefit people of all genders. Research shows it can support strength, muscle health, and performance for women, recreational exercisers, and even older adults.

However, Shay noted that claims about its potential benefits for women’s health and hormonal cycles still need more research. "Since women naturally tend to have slightly lower creatine stores and hormonal changes can affect energy levels and muscle mass. But again, this is still an emerging area of research," Shay said.

"From my experience as a coach, I still mainly recommend creatine for its well-established benefits in training performance and recovery," she added.

Shay also weighed in on claims that creatine may benefit brain health and cognitive function, though she cautioned that research in this area is still limited.

"There are some studies looking at how creatine may also help with brain energy and cognitive function, since the brain also uses a lot of energy. Some research suggests it may help with mental fatigue, memory, and focus, especially when someone is stressed or kulang sa tulog. But when it comes to this area, limited pa lang talaga yung studies compared to sports performance," she said.

Finally, Shay noted that the belief that creatine causes cramps or dehydration is not supported by scientific evidence. Some studies even suggest that creatine may help support hydration during exercise rather than harm it.

According to Shay and Alvheen, consistency is one of the most important factors when taking creatine. Both of them said that a daily intake of about 3 to 5 grams of creatine monohydrate is generally enough to maintain optimal levels in the muscles.

"Some people may experience mild side effects like temporary bloating or stomach discomfort, especially if large amounts are taken at once," Shay said.

They also emphasized that creatine works best when paired with a proper workout routine. In particular, combining creatine supplementation with strength or resistance training can help support improvements in muscle strength and performance. Adequate protein intake also plays an important role, as protein helps repair and build muscle tissue after exercise, complementing the effects of creatine during training.

"From a coaching perspective, I also remind clients that supplements should support the basics, proper nutrition, sleep, and training, rather than replace them," Shay expressed.

Another key tip is staying well hydrated. Creatine naturally draws water into muscle cells, which can help support muscle function and performance. Because of this, maintaining good hydration throughout the day is important to support recovery and overall workout efficiency. Drinking enough water ensures that the body can properly utilize creatine while helping you feel your best during training sessions.

Shay also reminded that while creatine is generally safe for healthy individuals, those with kidney conditions or other medical concerns should consult a healthcare professional before taking it.