Creatine might increase muscle growth slightly, but according to Dr. Rawson, “whether it’s a 2 or 3 or 4 percent gain, no dietary supplements compare to optimal training, sleep, and nutrition habits.”
Many creatine specialists are tired with the way we discuss creatine. Some people are sick of “super creatine” energy drinks with cotton candy flavors that advertise on neon cans, protein bars that contain the supplement, and social media posts that equate creatine with anabolic steroids. Jose Antonio, an associate professor of health and human performance at Nova Southeastern University in Florida who has studied creatine, stated, “I don’t know why people make up things about this particular supplement.” Misinformation abounds in the realm of creatine. The body produces creatine from substances that resemble amino acids, which are the building blocks of proteins. It acts as a kind of fuel for your skeletal muscles and, when combined with exercise, can encourage muscle growth. Although it is made in the liver and kidneys, you can also acquire creatine from your food because it is found in red meat, fish, and chicken.