Creatine is arguably the most effective and certainly one of the most popular sports nutrition supplements for men, with the global market projected to reach $1.11 billion in 2024.

 

So, what does creatine do for men? Creatine, a naturally occurring compound in muscle cells, aids in the production of energy during intense exercise. As a supplement, it is backed by decades of research demonstrating clear benefits for muscle growth, strength, and performance.

 

This blog article will answer the question, “What is creatine?” and address why men need creatine, the benefits of creatine for men, if creatine is a steroid, potential side effects of creatine, diverse forms of creatine, how to navigate the creatine market, and the trends driving the creatine market.

 

What is Creatine?

 

What is creatine? L-arginine, glycine, and L-methionine are the three amino acids that make up this tripeptide. Naturally found in red meat, seafood, and human muscle tissue, creatine plays a critical role in regenerating adenosine triphosphate (ATP), the primary energy source used by muscles during high-intensity activity. When ATP stores are depleted insufficiently, this accelerates the onset of muscle fatigue in active individuals. A lot of people take creatine as a food supplement to help them perform better and build more muscle. Research suggests that creatine in muscle tissue may act as an anabolic signal, helping to trigger muscle development in response to increased physical activity.

Creatine production in humans is only about 1 g per day4, far less than the 5 to 8 g per day that have been shown to have significant effects on strength and performance.

 

5 Why Men Need Creatine

Men’s creatine plays a crucial role in assisting in the production of energy during vigorous exercise. Immediately after muscular activity begins, before ATP stores are depleted, a muscle enzyme starts breaking down creatine phosphate, a high-energy compound stored in muscle tissue.

The phosphate group from creatine phosphate is used to regenerate ATP, which loses a phosphate as it releases energy. This recycling process is essential, as it allows ATP to continue fueling muscular contractions. In this way, creatine helps sustain energy output and supports performance during repeated bouts of effort.7
Creatine’s role in promoting energy metabolism led researchers to explore its potential as an ergogenic (or performance-enhancing) supplement. Numerous studies have since confirmed its effectiveness in supporting measurable gains in muscle mass, strength, and overall athletic performance.

Benefits of Creatine for Men

When it comes to creatine benefits, the evidence is strong, especially in the context of performance, strength, and recovery. So, what are the benefits of creatine for men? According to the International Society of Sports Nutrition13, creatine supplementation improves high-intensity exercise performance, which leads to greater training adaptations, including increased muscle mass and strength.

In addition to enhancing athletic output, studies show creatine may also support post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and neuroprotection. This has prompted questions like, does creatine help build muscle, and even, does taking creatine without working out provide any benefit? While some advantages exist without exercise, particularly in areas like neuroprotection and recovery, the most significant benefits are seen when creatine is combined with regular training.

Most clinical research on creatine has been conducted in male populations, including untrained young men, trained athletes, and older adults. Reported benefits include increases in lean muscle mass, muscular strength, power output, and muscle density.

For those of you wondering how much creatine per day to build muscle, the research consistently supports a daily intake of 5 to 8 grams. In men, creatine has also been shown to enhance cellular energy metabolism, which may help mitigate injury severity under conditions of reduced oxygen availability.

Is Creatine a Steroid?

Given creatine’s effectiveness in supporting muscle growth, it’s understandable that some may mistakenly assume it is a steroid. However, this is a common misconception.

Steroids of concern are typically synthetic derivatives of testosterone. Creatine is not a steroid; it contains no testosterone or related compounds. Instead, it is a naturally occurring substance found in foods like red meat and in the human body, where it plays a key role in energy production.

“Creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly,” states the International Society of Sports Nutrition.

The National Collegiate Athletic Association (NCAA) does not prohibit student athletes from taking creatine.17 The International Olympic Committee (IOC) agrees with other major sports organizations that creatine is not a prohibited substance and is generally regarded as safe when used appropriately.18 Creatine Supplements’ Potential Negative Effects Creatine is generally well-tolerated and does not present significant side effects for most users. One common concern is weight gain, which typically results from increased cellular hydration during the loading phase (usually 20 grams per day). This water weight is only temporary and is frequently regarded as a sign of improved muscle hydration.19 Notably, this effect is more pronounced when creatine is consumed in high doses alongside carbohydrates. Water retention, on the other hand, is minimal to nonexistent when a loading phase is skipped and users adhere to a daily dose that is lower and consistent. Some have also asked, “Does creatine have calories?” Yes, but only about 5 calories per 5-gram serving, which isn’t much in terms of nutrition. Occasional reports of gastrointestinal discomfort or muscle cramps exist, but these effects are anecdotal and not commonly supported by clinical data in healthy individuals.