Creatine has been making waves in the fitness world for years, and for good reason: It helps supply muscles with steady energy, which can help improve your workouts.** That’s why it’s so popular amongst gym-goers. So if you’re wondering is creatine good for you, the answer is yes. If fitness is your game, keep reading to learn exactly what is creatine good for, how it works, the benefits of creatine supplements, and more.
Key Takeaways:
- Creatine is a naturally occurring compound made up of three amino acids.
- There are different types of creatine, but the most researched and trusted is creatine monohydrate.
- Is creatine good for you? Research suggests that 5 grams of creatine monohydrate can support workouts for more effective gains.**
- Creatine has several benefits, including supporting muscle strength, muscle mass, and physical performance.**
- When to take creatine depends on you; it can be taken as part of a pre-, during, or post-workout stack.
- Zhou offers two versions: Creatine Powder and Creatine Chews.
- Creatine Chews now comes in a NEW flavor: Peach Mango. It’s easy to pop into your gym bag to take on the go and makes supporting muscle strength feel like a treat!**
What Is Creatine?
Creatine is a naturally occurring compound in the body that is made from amino acids, a.k.a. the building blocks of protein.1 But what is creatine good for? Well, our body stores creatine in muscles and the brain to use it for energy. Its main job is to supply constant energy to muscles so they can flex and function properly.2
At the cellular level, creatine helps produce adenosine triphosphate (ATP), the energy currency of the cell. During quick bursts of activity, such as sprinting or heavy lifting, ATP provides a steady supply of energy. However, ATP stores can deplete rapidly while exercising. That’s where creatine steps in.
While it’s found in protein-packed foods like meat and poultry, it’s also popular as a dietary supplement to take before, during, or after a workout.
Why You Need Creatine
According to research, creatine is especially beneficial for high-intensity, short-duration exercise activities because it supports muscle growth, mass, and strength which, in turn, helps support physical performance and overall fitness.3
A recent study involving 34 male and female athletes found that taking 5 grams of creatine monohydrate resulted in increased lean muscle mass and upper and lower body strength.4 Interestingly, it didn’t matter if the creatine was taken one hour before or one hour after the workout.
But it’s not just for powerlifters! A 2023 study concluded that anyone looking to up their game—whether you’re skiing, cycling, rowing or kayaking—can benefit from creatine supplementation under the right circumstances.5
Importantly, since the main source of creatine for most people is meat or seafood, those who eat a plant-based diet typically have lower amounts of creatine in their bodies than non-vegetarians.
If you’re serious about your fitness and building muscle power, especially if you’re plant-based, supplementing with creatine is a great way to support your workouts.**
Different Types of Creatine: Which Type Is Best?
There are different types of creatine. Let’s take a look.
- Creatine Magnesium Chelate: This is creatine combined with magnesium, an essential mineral that also supports muscles; it appears to offer benefits but has not been shown to perform better than monohydrate.
- Creatine Hydrochloride: Though this form may be more soluble, there’s a lack of evidence behind its use, and no human studies.
- Creatine Ethyl Ester: Similarly, some believe this type to have improved solubility, but not enough research exists to back this up—with at least one study showing worse performance.
- Creatine Monohydrate: This is the most extensively researched form of creatine especially for exercise performance, with proven efficacy and safety, which is why it is recommended above other forms. It’s made up of both a creatine and water molecule.6
Because creatine monohydrate is the most researched form and has a wealth of studies supporting its benefits, we use this version in our line of creatine products, including our newest flavor Creatine Chews Peach Mango.
The Benefits of Creatine Supplements—Do They Really Work?
As mentioned above, creatine monohydrate supplements have been extensively studied and shown to support:
Muscle Strength and Power
Research indicates that creatine supplementation can help promote muscle strength and muscle power when paired with weightlifting exercises.2 This is because it helps release a steady supply of energy to muscles.**
Exercise Performance
Creatine supports physical performance, especially during intense exercise sessions.** This means you have a better chance for more reps, sets, or sprints before fatigue sets in.
Muscle Growth
For the same reason that it supports muscle strength, creatine helps promote muscle growth and muscle mass.** Think about it this way: If your car is low on fuel, it will stop running pretty soon but if you replenish its gas tank, it can run for longer. Your body works the same way. If your muscles get the energy and support they need, they can work for longer before you get tired, which can help you increase your reps and, hence, your muscle gains.
There are plenty more benefits of creatine supplements, but these will typically require much higher intakes not found in typical supplements, upwards of 20 grams or more of creatine daily. These benefits may include muscle recovery after exercise and support for brain function, memory, and cognition.** If you desire these additional benefits, talk with your physician about how to achieve them.
When to Take Creatine: Before or After Workouts?
Many supplement users wonder: Should I take creatine before or after a workout? One study showed taking creatine after your workout may be better for body composition and strength.7 However, when to take creatine depends on you; it can be taken as part of your pre-, during, or post-workout stack and still have the same benefits.
How to Fuel Your Fitness
Getting your nutrients from diet alone is the dream scenario, but even protein-rich foods deliver only small amounts of creatine. For instance, the normal dosage in a creatine supplement is 5 grams—that’s as much as two whole chicken breasts.8
To fuel your workout with creatine supplements, many people go with the classic: Creatine Powder. Just mix one 5-gram scoop with water, a smoothie or other favorite beverage and drink it before, during, or after your workout.
Not into the shaker bottle scene? Zhou offers tasty Creatine Chews you can take on the go. Our Creatine Chews are available in a Pink Lemonade and NEW Peach Mango flavor, making for an even sweeter way to supplement your workouts. Like any good creatine supplement, Zhou Creatine Chews are gluten-free, sugar-free, and lab-verified.
So, if you’re all about that active lifestyle and want to achieve your fitness goals, consider adding creatine to your routine to up your gains.
Is Creatine Right for You?
If you started reading this blog by asking is creatine good for you, we hope the answer is now clear. What’s more, the benefits of creatine supplements aren't just for bodybuilders. Anyone with an exercise routine; people participating in various sports, including football, basketball, and soccer; and older adults looking to help counteract age-related muscle loss with strength training may benefit from taking creatine.**
No Games, Just Gains
Creatine stands out as a well-researched and effective supplement for supporting overall physical performance and muscle power.** Because of this, we’re excited to offer two versions of creatine supplements to support you: Creatine Powder and Creatine Chews. Wherever you are on your journey, we’ll help you reach your goals every step of the way.
Follow @zhou_nutrition on Instagram for more fitness and wellness tips!
References
1Liao, S. (2024, September 15). What are amino acids? WebMD. https://www.webmd.com/diet/foods-high-in-amino-acids
2Cleveland Clinic. Creatine. 2023; Apr 26. https://my.clevelandclinic.org/health/treatments/17674-creatine
3Wax B, Kerksick CM, Jagim AR, et al. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients. 2021;13(6). https://www.mdpi.com/2072-6643/13/6/1915
4Dinan NE, Hagele AM, Jagim AR, et al. Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. Front Sports Act Living. 2022;4. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.1033842/full
5 Forbes SC, Candow DG, Neto J, et al. Creatine supplementation and endurance performance: surges and sprints to win the race. Journal of the International Society of Sports Nutrition. 2023;20(1). https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2204071#abstract
6Cissn, G. T. P. C. (2023, July 17). Top 6 types of creatine reviewed. Healthline. https://www.healthline.com/nutrition/types-of-creatine#TOC_TITLE_HDR_10
7Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10, 36. https://doi.org/10.1186/1550-2783-10-36
8Elbir, Z., & Oz, F. (2021). Determination of creatine, creatinine, free amino acid and heterocyclic aromatic amine contents of plain beef and chicken juices. Journal of food science and technology, 58(9), 3293–3302. https://doi.org/10.1007/s13197-020-04875-8
