Taking 3 to 5 grams of creatine every day can help your muscles store more energy, making you stronger, more powerful, and better at building muscle when you lift weights—without making you gain fat.
Evidence from Studies
Supporting (4)
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The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
This study gave people 5 grams of creatine daily while they worked out and found they got stronger and gained muscle without losing or gaining fat — just like the claim says.
This study looked at lots of research on creatine and found that taking 3–5 grams a day helps muscles store more energy, makes you stronger and more muscular during workouts, and doesn’t make you gain fat — and it’s safe.
This study says taking creatine powder (3–5g/day) helps muscles store more energy, making you stronger and better at lifting weights, and doesn’t make you gain fat—exactly what the claim says.
This study says taking 3–5 grams of creatine daily helps muscles store more energy, making you stronger and better at workouts without making you gain fat—and it’s safe to take long-term.
Contradicting (1)
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Effects of creatine monohydrate supplementation during combined strength and high intensity rowing training on performance.
This study gave rowers creatine, but it didn’t make them stronger, faster, or more muscular than those who took a fake pill — even though the claim says creatine should help with all that.
Gold Standard Evidence Needed
According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.