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February 16, 2026
Marianne Waldenfels
Creatine is one of the most researched supplements for muscle building and strength enhancement. In this comprehensive guide, you'll learn everything you need to know about creatine as a beginner – from how it works to the correct dosage and potential side effects. Scientifically based and practically explained.
Anyone who starts strength training and researches dietary supplements will sooner or later come across creatine. And for good reason: Creatine is one of the most scientifically studied and effective supplements out there. With over 500 published studies, there are few dietary supplements that are better researched.
Creatine is a naturally occurring substance in the body, mainly found in muscles – about 95% of your creatine stores are located in the muscles. Your body produces between one and two grams of creatine per day, primarily in the liver and kidneys. Additionally, you take in creatine through food, especially through meat and fish.
The International Society of Sports Nutrition labeled creatine monohydrate in 2017, after analyzing hundreds of studies, as the most effective performance-enhancing supplement currently available to athletes. For beginners, this means: Creatine can help achieve faster progress in muscle growth and strength gain.
The main task of creatine is the rapid provision of energy for muscle cells. Creatine is converted into creatine phosphate, which serves as a kind of energy store. During short, intense efforts – such as weight lifting, sprinting, or explosive movements – the body uses this store to provide energy in a flash.
Specifically, the following happens: During intense muscle work, the body needs ATP (adenosine triphosphate) as an energy source. When ATP is used up, ADP (adenosine diphosphate) is formed. Creatine helps quickly convert ADP back into ATP, allowing your muscles to work with maximum power for longer.
Studies show that creatine can achieve a short-term increase in muscle strength and performance by 10 to 20 percent. This means for beginners: You might be able to perform more repetitions, move heavier weights, or train more intensely – all of which leads to better muscle growth in the long term.
The primary benefit of creatine is its ability to support muscle growth. Scientific studies have shown that creatine, combined with strength training, leads to a greater increase in muscle mass compared to training alone. A meta-analysis revealed statistically significant improvements in maximum strength performance for both upper and lower body.
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Studies show specific benefits of creatine on post-exercise recovery. Muscle strength recovery is improved by up to 21%, and markers of muscle damage are significantly lower. This means you recover faster between sessions and can train more frequently at high intensity.
With improved energy availability, you can sustain repeated maximal or submaximal efforts for longer. This allows you to perform more repetitions or require shorter rest between sets – both important factors for effective muscle growth.
Creatine increases the water content in muscle cells, leading to a fuller, more voluminous muscle appearance. Typically, there is a weight gain of 0.5 to 1.5 kilograms in the first week due to water retention in the muscles. This is not fat, but intracellular water that makes the muscles appear larger.
The dosage of creatine is a common topic of confusion. Here are the current scientific recommendations:
• For healthy adults: 3 grams daily are considered safe and scientifically supported
• For competitive athletes: Up to 4.4 grams daily are considered tolerable
• Alternative calculation: 0.7-1 gram per 10 kilograms of body weight (e.g., 5-7 grams for 70 kg)
In the past, a loading phase was often recommended: 20 grams daily over five days, followed by a maintenance dose. However, recent studies show that this practice is now discouraged. A constant intake of 3-5 grams daily is just as effective, it just takes a little longer to fully saturate the creatine stores.
The reason: The smaller the dose taken, the better the absorption and bioavailability. In case of overdose, only a small portion of the amount can be absorbed by the body. Additionally, if the external supply is too high, the body reduces its own creatine production.
• Take daily: Creatine works by accumulating in the muscles – take it every day, not just on training days
• Fluid intake: You should drink 100-150 ml of fluid per gram of creatine, preferably water
• No intake breaks: If the recommended dose is followed, neither breaks nor cycles are necessary
• Timing: The timing of intake is less important than daily consistency
On the market, there are numerous creatine variants: creatine monohydrate, creatine citrate, creatine ethyl ester, creatine malate, and more. As a beginner, you should know:
Creatine monohydrate is the only form for which a performance enhancement is scientifically proven.
For other variations like creatine malate, creatine ester, creatine citrate, or creatine pyruvate, there is no advantage over creatine monohydrate. Additionally, some forms are not approved or sufficiently researched in the EU.
When buying, pay attention to:
• Pure creatine monohydrate as the main ingredient
• Reputable providers with manufacturing in the EU
• Quality seals like Creapure® (optional, but a sign of high purity)
• Products without unnecessary additives
One of the most common questions from beginners concerns safety. The good news: Creatine is one of the safest supplements out there.
The International Society of Sports Nutrition concluded in 2017: There is no scientific evidence that short- or long-term use of creatine monohydrate has harmful effects on healthy adults – even at doses up to 30 grams per day for five years.
Meta-analyses confirm that recommended doses of 3-5 grams daily do not stress the kidneys or liver, even with multi-year use. A three-year study with professional athletes showed no abnormalities in clinical blood parameters with a daily intake of 5 grams.
• Water retention: 0.5-1.5 kg weight gain in the first week due to water storage in the muscles (this is normal and desired)
• Gastrointestinal complaints: Only occur with overdoses (10+ grams daily). For individual doses of 3-5 grams, there is no evidence of such side effects.
• Kidney function: Research clearly shows that creatine does not impair kidney function in healthy people
• Muscle cramps: There is no scientific evidence that creatine causes muscle cramps
• Hair loss: The alleged link is based on a single study with only 20 men over three weeks. No increase in hair loss was observed in longer-term studies
• Risk of injury: Contrary to earlier concerns, the scientific literature shows that creatine does not increase the risk of injury
In people with impaired kidney function, the additional intake of creatine is not recommended. If you have pre-existing health conditions, talk to your doctor before taking it.
Creatine does not work the same for everyone. Here you will find out when creatine is particularly useful for you as a beginner:
Creatine shows the best effects in sports with short, intense loads:
• Weightlifting and strength training
• Sprinting and sprint sports
• Martial arts
• CrossFit and high-intensity interval training (HIIT)
Especially interesting: Vegetarians and vegans have lower creatine stores because creatine is mainly found in meat and fish. Studies show that these groups often benefit more from creatine supplementation than meat-eaters. If you follow a plant-based diet, creatine can be particularly valuable for you as a beginner.
For pure endurance sports like long-distance running or cycling, the data is mixed. Most studies cannot demonstrate an ergogenic effect with creatine supplementation during pure endurance activities. However, creatine can help during final sprints, sprints, or high-intensity phases during endurance exercise.
As a beginner, it's important to have realistic expectations:
• Increase physical performance in high-speed strength training as part of short-term intense physical activity (officially approved health claim by the EU)
• Enhance the effects of strength training on muscle mass and strength in those over 55 (with at least three training sessions per week)
• Improve recovery after intense training sessions
• Allow more training volume through better energy supply
Important to know: Not every body responds with improved performance to additional creatine. About 20-30% of people are so-called non-responders, whose creatine stores are already well-filled or who respond less strongly to supplementation for genetic reasons. This is completely normal and no cause for concern.
• Creatine monohydrate in powder form (cheapest and most flexible)
• Reputable manufacturer with EU production
• As pure as possible, without unnecessary additives
• Start with 3 grams daily (a level teaspoon is approximately 5 grams)
• Mix the powder in 300-500 ml of water
• Stir well until the creatine is completely dissolved
• Take creatine every day at the same time (e.g., in the morning with breakfast)
• Without a loading phase, it takes 3-4 weeks for the creatine stores to be fully saturated
• Drink enough water throughout the day (at least 2-3 liters)
• Document training weights and repetitions
• Pay attention to changes in recovery and training intensity
• Do not worry about a slight weight gain in the first week
Do I even need to take creatine as a beginner?
No, creatine is optional. A balanced diet and consistent training are the most important factors for muscle growth. However, creatine can be useful as a supplement in a well-structured nutrition plan and can accelerate your progress.
When should I take creatine – before or after training?
The timing is less important than daily consistency. Creatine works by accumulating in the muscles, not through an acute effect. Take it at a time of day that fits well into your routine.
Can I take creatine continuously, or do I need breaks?
If you adhere to the recommended dose of 3-5 grams daily, no breaks are necessary. The long-term safety is well-documented scientifically.
Does creatine only make me gain water, or also muscles?
Both. The initial weight gain is mainly water in the muscle cells. However, in the long term, creatine enables more intense training, leading to actual muscle growth.
What happens if I stop taking it?
Creatine stores return to normal levels within 4-6 weeks. The muscle built during intake is retained as long as training continues. There is no rebound effect or muscle loss.
Creatine is one of the few supplements that actually delivers on its promise – supported by over 500 scientific studies. For beginners engaging in strength training or power sports, creatine can be a valuable tool to accelerate progress.
The key points summarized:
• Creatine monohydrate is the only scientifically proven form
• 3 grams daily are sufficient and safe
• No loading phase necessary – consistent intake is key
• Side effects are extremely rare at recommended dosage
• Creatine does not replace training and a balanced diet
Important: Creatine is not a miracle drug but a solid, well-researched supplement that can help beginners get the most out of their training. Combined with consistent training, adequate sleep, and good nutrition, it can be a useful building block on the path to greater strength and muscle.
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