Why Athletes and Older People Take Creatine
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine supplementation at 30g/day for 5 years showed no harm to kidney or liver function — even in clinical populations.
Most people assume high-dose protein or supplements stress the kidneys — but creatine, despite being metabolized to creatinine (a kidney marker), doesn’t cause actual damage.
Practical Takeaways
Take 5g of creatine monohydrate daily — no loading phase needed — to boost strength, recovery, and long-term muscle retention.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine supplementation at 30g/day for 5 years showed no harm to kidney or liver function — even in clinical populations.
Most people assume high-dose protein or supplements stress the kidneys — but creatine, despite being metabolized to creatinine (a kidney marker), doesn’t cause actual damage.
Practical Takeaways
Take 5g of creatine monohydrate daily — no loading phase needed — to boost strength, recovery, and long-term muscle retention.
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2017
Authors
R. Kreider, D. Kalman, J. Antonio, T. Ziegenfuss, R. Wildman, Rick Collins, D. Candow, S. Kleiner, A. Almada, H. Lopez
Related Content
Claims (6)
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.
Taking creatine monohydrate every day for up to five years, even at high doses, doesn’t seem to harm your kidneys, liver, or blood in healthy people or those with brain-related diseases like Parkinson’s or ALS.
Taking creatine supplements might help the brain and spine heal better after serious injuries in animals, by keeping their energy-producing parts working and reducing damage.
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.
Taking creatine supplements may help your muscles heal faster and get stronger again after a tough workout or injury, especially if you regularly lift weights.