Supplementation
Creatine: A Complete Guide to Benefits and Dosage 2026
Creatine is the sports supplement with the most evidence behind it: cheap, safe and useful for strength, performance and recovery.
What it is and how it works
Creatine is a molecule the body produces and that we also get from meat and fish. It is stored in muscle as phosphocreatine and helps regenerate energy (ATP) during short, intense efforts.
Supplementing increases those stores, which improves performance in strength sets, sprints and high-intensity work. The form with the most support and best value is creatine monohydrate.
Evidence-backed benefits
Creatine is probably the most studied sports supplement. Its effects go beyond the gym and are especially relevant for clients of any level.
Strength
Improves performance in strength and power training.
Muscle mass
Supports muscle gain by allowing more effective training volume.
Recovery
Helps recover between sets and intense sessions.
Cognition
Emerging research points to benefits for cognitive function and fatigue.
Dosage, loading and safety
The simplest approach is 3 to 5 grams per day taken consistently, at any time. A loading phase (20 g/day split over 5-7 days) only speeds up saturation, but is not necessary: the daily dose reaches the same point within a few weeks.
It is safe in healthy people according to decades of research. It does not harm the kidneys in people without prior conditions, though staying well hydrated is sensible. The slight initial weight gain is water inside the muscle, not fat.
How TrainerStudio helps
In TrainerStudio you can leave the creatine guidance as a recurring task with an explanatory note and a resource, so the client understands the why and does not drop it at the first doubt.
And with check-ins you can correlate supplementation with strength progress and adherence, adjusting only what truly adds value.