Taking creatine powder every day for a week, then a smaller dose after that, can help your muscles store more energy, making you stronger and better at intense workouts like weightlifting.

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Evidence from Studies

Supporting (1)

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Community contributions welcome

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International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Narrative Review

2017

This study says taking creatine supplements helps athletes lift heavier and build more muscle by increasing energy stores in their muscles — which is exactly what the claim says.

Contradicting (0)

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No contradicting evidence found

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.

Source Study

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Score: 1

DOI: 10.1186/s12970-017-0173-z

Similar Assertions

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.

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32

95%

Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

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0

92%

Taking 20 grams of creatine powder a day for 5 days can make you gain about 1.2 kg in weight and help your muscles store more energy, at least in people whose bodies respond well to creatine.

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88%

Taking 5 grams of creatine daily along with weight training for 4 weeks can help young male bodybuilders gain muscle and get stronger on the bench press, no matter if they take it before or after their workout.

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85%

Taking creatine for a week like this doesn’t make you weigh more or gain more muscle in young, healthy men and women.

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85%