Creatine is one of the most researched sports supplements, yet also one of the most misunderstood. Some say it "causes water retention", others that it "strains the kidneys"; in reality, when used at the right dose, creatine is considered a safe supplement for many adults who do strength and power training. In this article we cover what creatine does in the body, who it may suit, the correct dosage and the misconceptions you hear most often.

What is creatine and what does it do in the body?

Creatine is a compound the body produces itself and that is also found in foods such as red meat and fish. It is stored in muscles as creatine phosphate and has been reported to contribute to rapid energy production during short, high-intensity efforts such as lifting weights, sprinting or jumping. Taken as a supplement, it can help increase the capacity of this energy system by filling up the creatine stores in the muscles.

Who may it be suitable for?

Adults who do regular strength training and want to support their performance or muscle development
People involved in disciplines that require explosive power, such as sprinting, jumping or team sports
People who regularly follow moderate to high-intensity programmes such as reformer Pilates or functional training and want to build their general conditioning

Before starting creatine, it is important to consult your doctor, especially if you have a history of kidney or liver problems.

Dosage: loading phase or straight to maintenance?

Method	How to do it	Duration
Loading phase	20 grams a day (split into 4 doses), then switch to a maintenance dose	5-7 days of loading
Straight to maintenance	3-5 grams a day, single dose	Ongoing, without breaks

A loading phase fills muscle stores more quickly but is not essential; it is reported that starting directly with 3-5 grams a day can reach similar saturation within a few weeks. For people with a sensitive stomach, starting directly with the maintenance dose is usually more comfortable.

When should you take it?

The time of day you take creatine is not as decisive as using it consistently every day. So rather than searching for "the perfect time", it is more practical to build a fixed habit that is easy to remember. It can be taken before or after training or with any meal during the day. What really matters is regular daily use; muscle stores fill up over time, and no benefit should be expected from a one-off dose.

Common misconceptions

"Creatine damages the kidneys": There is no strong evidence that it impairs kidney function in healthy people at recommended doses; however, existing kidney disease always requires a doctor's approval.
"Creatine is only for men": Creatine can be used by anyone who does strength training, regardless of sex.
"Your muscles melt away when you stop creatine": When you stop, the amount of water in the muscles may decrease slightly, but muscle tissue gained through training is not lost.
"Taking more gives faster results": Going above the recommended dose brings no extra benefit; it only adds unnecessary cost and a risk of stomach upset.

Water retention and weight change

In the first weeks of use, a slight weight gain linked to muscle cells holding more water may be seen. This gain is not fat but muscles filling with water, and it often creates a "fuller" look. The amount of change varies from person to person and may not appear to the same degree in everyone.

Types of creatine

Although many forms of creatine are on the market, creatine monohydrate is the most commonly chosen form in terms of both the body of research and cost-effectiveness. There is no strong, consistent evidence that other forms such as ethyl ester or hydrochloride are clearly superior to monohydrate.

Who should be careful or avoid it?

People with kidney or liver problems must consult their doctor before using it.
Its use is not recommended during pregnancy and breastfeeding, as there is not enough safety data.
Use in people under 18 should only be considered under the guidance of a doctor or sports dietitian.
People taking regular medication, especially drugs cleared through the kidneys, should not take creatine without consulting their doctor.

The information here is for general education only; for a decision about your own use, you need to consult your dietitian or doctor.

How to plan creatine together with your training programme

Creatine does not build muscle on its own; it becomes meaningful together with a strength programme based on regular, progressive overload. Resistance-based work such as reformer Pilates and structured strength programmes are the types of training that can benefit most from the energy system creatine supports. Classes such as Total Body and HIIT at O'Wellness Beytepe, as well as sled and kettlebell work in the functional area, are examples of this kind of high-intensity training.

Its relationship with water intake

Drinking enough water while using creatine is important, because the amount of water in muscle cells may increase. Drinking too little can raise the risk of cramps and digestive complaints. We look at the relationship between fluid intake and performance in detail in a separate article on our blog.

Ways to reduce digestive discomfort

Splitting the daily dose across meals rather than taking it all at once
Taking it with plenty of water
Skipping the loading phase and starting directly with the maintenance dose
Taking it with a meal rather than on an empty stomach

How long should you use it?

Creatine is suitable for long-term use; taking breaks at set intervals is not required. Some people may still prefer to reduce their use during the off-season or rest periods; this is entirely a personal preference, not a rule. Although there is no strong evidence that long-term use poses a serious risk to healthy people, keeping up with regular health check-ups, especially kidney function tests, is a useful general precaution.

Should you continue creatine when training stops?

When you take a break from training because of injury, holiday or a heavy workload, continuing creatine does no obvious harm; however, the benefit you get from muscle creatine during a period without training is also limited. Continuing or pausing during these periods is entirely your choice.

How should you track progress?

Keeping a training log helps you assess creatine's effect on you: you can compare the weights you lift, your reps and how quickly you recover over time. Looking only at the scales can be misleading, because the increase in the first weeks is largely due to water retention; focusing on performance indicators is therefore more meaningful.

Should creatine be taken with carbohydrate or protein?

Some studies have suggested that taking creatine with a meal containing carbohydrate or protein may slightly speed up the filling of muscle stores. In practice, adding creatine to your post-workout recovery meal containing protein and carbohydrate is both easy and sensible. That said, it is not a requirement; consistent daily use matters more than timing.

Approach by age and experience level

Group	General approach
Beginner (0-6 months of training experience)	Establish a training routine and basic eating habits first; consider creatine later
Intermediate (6 months-2 years)	Can start directly with a maintenance dose alongside regular strength training
Advanced (2 years or more)	A loading phase may be considered depending on performance goals; progress should be monitored closely

Creatine and weight management goals

People aiming to lose weight may worry about the increase on the scales caused by water retention in the first weeks. This increase does not reflect fat mass and usually levels off within a few weeks. During weight management, creatine can indirectly support metabolic health by helping preserve muscle mass; however, it is not a weight-loss tool in itself, and overall calorie balance is what decides the outcome.

Use with other supplements

Creatine can generally be combined without problems with common supplements such as protein powder and multivitamins. Rather than starting several supplements at once, trying each one separately and watching how your body responds makes it easier to identify the source of any digestive complaints. If you take regular medication, it is important to share your supplement combinations with your doctor or dietitian. If you use it with caffeine-containing pre-workout products, paying attention to your total fluid and electrolyte intake can help reduce the risk of stomach upset.

Nutrition support at O'Wellness Beytepe

Supplement use should fit your personal health status and training goals. The dietitian service at O'Wellness Beytepe can provide general information about supplements, including creatine, and help you build a nutrition approach that fits your Personal Training, Reformer Pilates or group classes. You can also discuss this during your free facility tour at Yaka Beytepe. Our Personal Training instructors can likewise assess with you at which stage of your programme a supplement such as creatine could genuinely contribute.

What to look for when buying

Choose products whose ingredient list says only "creatine monohydrate" and that contain no unnecessary additives.
Products tested by an independent laboratory with third-party testing certification are a better choice for ingredient reliability.
Avoid very cheap products of unclear origin; choose well-known, reliable brands where possible.
Check the expiry date on the packaging and storage conditions such as keeping it in a cool, dry place.

Frequently asked questions

Is creatine safe for women?

Yes, there is no sex-specific restriction on creatine use; women who do strength training can also use it at recommended doses. If you have a specific concern about your health, consult your doctor.

Will I lose the muscle I gained when I stop creatine?

No, the muscle tissue you gained through training is not lost when you stop creatine; there may only be a small difference in appearance due to less water in the muscles.

Which types of training work best with creatine?

Strength training, resistance-based work such as reformer Pilates and functional training that requires explosive power are the types that benefit most from the energy system creatine supports.

Who can I ask about creatine use in Beytepe, Ankara?

The dietitian service at O'Wellness Beytepe can give general information about creatine and other supplements and help you build an approach that suits your training programme.

Do I need to consult a doctor before starting creatine?

If you have conditions such as kidney or liver problems, pregnancy or regular medication use, you must consult your doctor. At recommended doses it is generally considered safe for healthy people.

To assess your creatine use and overall eating pattern against your training goals, get in touch through our contact page; we will schedule your dietitian consultation and build a programme that suits you.

Creatine Use: Who Is It For, How Much, and Is It Safe?