What is Creatine Used For? 5 Science-Backed Benefits (2025)
The Direct Answer
Creatine is used for:
- Building muscle mass and strength (5-15% increase)
- Improving high-intensity exercise performance
- Speeding up recovery between sets
- Enhancing brain function and mental clarity
- Increasing cellular energy production (ATP)
How it works: Creatine increases your muscles' phosphocreatine stores, allowing faster ATP (energy) regeneration during intense exercise.
5 Primary Uses of Creatine
1. Muscle Building and Growth
What it does: Increases water content in muscle cells, enhances protein synthesis, and allows for more training volume.
Results you can expect:
- 2-4 lbs muscle gain in first 4 weeks (water + muscle)
- 10-15% increase in training volume capacity
- Better muscle "pump" during workouts
- Faster muscle growth over 8-12 weeks
Best for: Men focused on building size and strength, especially when combined with resistance training.
2. Strength and Power Enhancement
What it does: Rapidly regenerates ATP for explosive movements and maximum force production.
Performance improvements:
- 5-15% increase in maximum strength (1RM lifts)
- Better performance in exercises under 30 seconds
- More reps with same weight
- Enhanced explosive power for sprints and jumps
Best for: Powerlifters, weightlifters, sprinters, and athletes in explosive sports.
3. Exercise Recovery
What it does: Speeds up ATP regeneration between sets and reduces muscle damage markers.
Recovery benefits:
- Shorter rest periods needed between sets
- Less muscle soreness post-workout
- Faster recovery between training sessions
- Ability to train with higher frequency
Best for: Athletes training multiple times per week who need faster recovery.
4. High-Intensity Performance
What it does: Maintains power output during repeated high-intensity efforts.
Sports that benefit most:
- Football/Soccer - repeated sprints
- Basketball - jumping and sprinting
- Rugby - powerful tackles and runs
- CrossFit - high-intensity varied movements
- Combat sports - explosive bursts
Results: Maintained performance in later rounds/quarters, better repeated sprint ability.
5. Brain Function and Mental Performance
What it does: Provides energy to brain cells, especially during mentally demanding tasks.
Cognitive benefits:
- Improved short-term memory
- Better mental clarity under stress
- Enhanced focus during long workouts
- Reduced mental fatigue
Best for: Men over 40, students, professionals needing mental sharpness alongside physical training.
How to Use Creatine Properly
Dosing Protocols
Option 1: Loading Phase (Fastest Results)
Days 1-5: 20g daily (4 doses of 5g)
Day 6+: 3-5g daily (maintenance)
Results: Full effects in 5-7 days
Option 2: Standard Dose (No Loading)
Daily: 3-5g consistently
Results: Full effects in 3-4 weeks
Best Time to Take Creatine
Post-workout (optimal):
- 5g creatine with protein shake
- Add simple carbs for better absorption
- Enhanced uptake due to insulin sensitivity
Any time (also effective):
- Consistency matters more than timing
- With meals improves absorption
- Same time daily builds habit
Combining with Other Supplements
Excellent combinations:
- Creatine + Retaur Whey Protein: Synergistic muscle building
- Creatine + Carbs: Better absorption and muscle uptake
- Creatine + Beta-Alanine: Enhanced high-intensity performance
- Creatine + Caffeine: Safe together despite old myths
Who Benefits Most from Creatine?
Strength Athletes
- Powerlifters - increased max lifts
- Bodybuilders - enhanced muscle growth
- Weightlifters - improved explosive power
Team Sport Athletes
- Football/Soccer players - repeated sprint ability
- Basketball players - maintained vertical jump
- Rugby players - sustained power output
Fitness Enthusiasts
- Gym-goers wanting faster muscle gains
- CrossFit athletes needing work capacity
- Anyone doing high-intensity training
Older Men (40+)
- Combat age-related muscle loss
- Maintain strength and power
- Support brain function
- Improve bone density (when combined with training)
Vegetarians/Vegans
- Often have 20-30% lower creatine stores
- See more dramatic improvements
- Essential for plant-based athletes
Types of Creatine
Creatine Monohydrate (Best Choice)
Why it's #1:
- Most researched form (700+ studies)
- Proven effective and safe
- Most affordable option
- 3-5g daily is sufficient
Other Forms (Generally Unnecessary)
- Creatine HCL: Claims better absorption, no strong evidence of superiority
- Buffered Creatine: More expensive, no proven advantage
- Creatine Ethyl Ester: Actually less effective than monohydrate
Bottom line: Stick with creatine monohydrate - it's the gold standard.
Safety and Hydration
Is Creatine Safe?
Yes - one of the most studied supplements:
- Safe for long-term use (5+ years studied)
- No kidney damage in healthy individuals
- No liver issues when used properly
- Suitable for men 18-70+ years old
Hydration is Critical
Why water matters:
- Creatine pulls water into muscle cells
- Dehydration can cause cramping
- Drink 3-4 liters water daily
- More if training in hot Nigerian climate
Minimal Side Effects
Possible (rare) effects:
- Initial water weight gain (2-4 lbs) - this is normal and beneficial
- Mild stomach upset (take with food to prevent)
- Cramping if dehydrated (drink more water)
Creatine + Protein: The Winning Stack
Why Combine Creatine with Retaur Whey Protein
Synergistic benefits:
- Creatine: Increases training capacity and strength
- Protein: Provides building blocks for muscle growth
- Together: Maximum muscle building and performance
Post-Workout Stack
Optimal combination:
- 35g Retaur Whey Protein
- 5g Creatine Monohydrate
- 1 banana or 30g simple carbs
- Mix with water or milk
Benefits: Insulin spike from carbs and protein enhances creatine absorption while protein supports muscle repair.
Daily Maintenance Stack
For non-training days:
- Take 5g creatine with any meal
- Maintain protein intake (1.6-2.0g/kg)
- Stay hydrated
What to Expect: Results Timeline
Week 1 (Loading Phase)
- 2-4 lbs weight gain (mostly water in muscles)
- Muscles feel fuller, better pump
- Slight strength increases
Weeks 2-4
- 5-10% strength increases
- More reps with same weight
- Faster recovery between sets
- Noticeable muscle fullness
Weeks 4-8
- Continued strength gains (10-15% total)
- Actual muscle tissue growth
- Improved training capacity
- Better overall performance
Long-Term (3+ months)
- Sustained higher strength levels
- 3-6 lbs additional lean muscle
- Improved body composition
- Enhanced athletic performance
Conclusion: Simple, Effective, Proven
Creatine is used primarily for building muscle, increasing strength, and enhancing high-intensity performance. It's one of the few supplements with overwhelming scientific support and decades of safe use.
Key takeaways:
- Use creatine monohydrate (proven, affordable)
- Take 3-5g daily consistently
- Combine with Retaur Whey Protein for best results
- Stay well hydrated (3-4 liters water daily)
- Be patient - full benefits appear in 3-4 weeks
Perfect stack for Nigerian men: Combine creatine with Retaur Advanced 100% Whey Protein for maximum muscle building and performance gains.