Should You Be Taking Creatine? Latest Research Explained by a Personal Trainer in Bristol

As a personal trainer in Bristol specilising in weight management, I often get asked about the best supplements for improving performance, building muscle, or speeding up recovery. One supplement that consistently stands out in the research is creatine. But is it right for you? Who should take it? And how much should you take? Let’s explore what the science says in 2025 and how you can use creatine effectively and safely.

What is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. It’s made from amino acids and plays a key role in producing ATP, your body’s primary energy currency — especially during short bursts of high-intensity exercise like lifting weights or sprinting.

What Does the Latest Research Say?

Creatine Monohydrate continues to be the most researched and effective form. A comprehensive review published in Nutrients (1) confirms creatine supplementation enhances:

• Muscle mass and strength

• Power output

• Recovery and performance in both trained and untrained individuals

• Cognitive performance, particularly in older adults and during sleep deprivation

• Bone health and rehabilitation outcomes in older adults or clinical populations.

  
  

Even more exciting, recent studies suggest creatine may support brain health and mental fatigue. A 2023 study in Frontiers in Nutrition (3) highlighted its potential benefits for cognitive function under stress.

Who Should Consider Taking Creatine?

As a qualified personal trainer in Bristol, I recommend creatine to:

• Gym-goers and athletes looking to build lean mass, strength, and power

• Older adults looking to maintain muscle, strength, and cognitive function

• Vegetarians or vegans, who tend to have lower baseline levels of creatine

• Busy professionals or students, especially during periods of poor sleep or mental fatigue

Contrary to myths, creatine is not a steroid, doesn’t cause water retention outside the muscle, and is safe for long-term use in healthy individuals when taken correctly.

How Much Creatine Should You Take?

Dosage Guidelines:

• Loading phase (optional): 20g per day split into 4 x 5g doses for 5–7 days

• Maintenance phase: 3–5g daily, taken at any time — preferably after a workout with carbs/protein

Most people skip the loading phase and just take 3–5g daily, which is equally effective over time.

Is Creatine Safe?

Yes — creatine is one of the most studied sports supplements, with over 1,000 peer-reviewed studies. It is safe for long-term use in healthy people, including teenagers and older adults. No credible evidence links it to kidney damage in healthy individuals (2). That said, always speak to a healthcare professional if you have a pre-existing medical condition.

Final Thoughts from Your Personal Trainer in Bristol

If you're training for strength, power, or even longevity, creatine is a game-changer. As your go-to personal trainer in Bristol, I only recommend supplements backed by strong science — and creatine continues to prove itself year after year.

Want personalised advice on using creatine as part of your training plan? Get in touch today to book a free 15 minute discovery call.

Disclaimer

The information on this blog is here to help and inspire, but it’s not meant to replace professional advice. Always check with a doctor before making any changes to your diet or lifestyle. The views shared are those of the author(s) and may not reflect those of any organisations involved. Rosy Nutrition & Personal Training can’t be held responsible for any outcomes from using this information

References

1. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915 [Accessed 4th July 2025]

2. Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L. and Lopez, H.L., 2017. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), p.18. Available at: https://doi.org/10.1186/s12970-017-0173-z [Accessed 4 Jul. 2025]

3. Dolan, E., & Swinton, P. (2023). Creatine Supplementation to Improve Cognitive Performance: A Systematic Review. Frontiers in Nutrition. https://www.frontiersin.org/articles/10.3389/fnut.2023.1155567 [Accessed 4th July 2025]