{"id":59089,"date":"2025-09-12T08:12:08","date_gmt":"2025-09-12T08:12:08","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/59089\/"},"modified":"2025-09-12T08:12:08","modified_gmt":"2025-09-12T08:12:08","slug":"what-creatine-does-to-your-body-daily-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/59089\/","title":{"rendered":"What Creatine Does to Your Body Daily, According to Experts"},"content":{"rendered":"<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">Creatine has long been a gym staple, but new research shows it\u2019s not just for bodybuilders. The supplement helps your body rapidly regenerate ATP, the quick-hit fuel that powers heavy lifts and sprints.<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">\u201cCreatine supports energy production in the body, helping improve strength, power, and muscle recovery, and may even provide cognitive benefits,\u201d sports dietitian Amy Goodson, M.S., RD, CSSD, LD, told <a href=\"https:\/\/www.eatingwell.com\/is-creatine-bad-for-you-11806099\" target=\"_blank\" rel=\"noreferrer nofollow noopener\">EatingWell<\/a>.<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">While your body makes some creatine naturally and small amounts show up in foods like meat and seafood, you\u2019d need to eat over 2.5 pounds of red meat and salmon every day to match what a supplement delivers, Tony Castillo, M.S., RD, said in an interview with EatingWell. That\u2019s why most experts recommend 3 to 5 grams daily to see results. Castillo added that research shows creatine can improve high-intensity exercise performance and strength gains by 10\u201320 percent when paired with resistance training.<\/p>\n<p>Creatine Helps Build Muscle and Speed Recovery<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">Beyond improving performance, creatine also supports muscle growth and recovery. One <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900722002040?via%3Dihub\" target=\"_blank\" rel=\"noreferrer nofollow noopener\">meta-analysis<\/a> of 35 studies found that combining creatine (3\u20135 grams\/day) with resistance training led to 2.4 to 3.3 pounds of extra lean mass, especially in men.<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">\u201cCreatine aids muscle recovery, may help replenish glycogen faster after workouts, and has shown benefits in reducing the incidence of muscle injuries,\u201d Castillo explained to EatingWell. It may also reduce inflammation and preserve muscle during injury downtime.<\/p>\n<p>Side Effects Are Rare and Usually Temporary<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">Despite lingering myths, creatine is widely considered safe. The main side effect is mild water retention when you first start, Goodson noted in EatingWell. Higher single doses (10+ grams) may cause <a href=\"https:\/\/www.mensfitness.com\/training\/belly-bloat-beater-workout\" rel=\"noopener nofollow\" target=\"_blank\">bloating<\/a> or cramping, so splitting doses can help.<\/p>\n<p data-wp-block=\"{&quot;dropCap&quot;:false}\" data-wp-block-name=\"core\/paragraph\">Sports dietitian Christina Chu, M.S., RD, CSSD, reported to EatingWell that creatine may even support brain and bone health, particularly as you age. Still, she and other experts advise choosing a third-party-tested creatine monohydrate and checking with your doctor before starting any new supplement.<\/p>\n<p>About the author<img alt=\"\" loading=\"lazy\" decoding=\"async\" data-nimg=\"fill\" class=\"styles_avatarImage__7mnVX\" style=\"position:absolute;height:100%;width:100%;left:0;top:0;right:0;bottom:0;color:transparent\"   src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/09\/joseph_arangio_640x640.jpg\"\/><\/p>\n","protected":false},"excerpt":{"rendered":"Creatine has long been a gym staple, but new research shows it\u2019s not just for bodybuilders. The supplement&hellip;\n","protected":false},"author":2,"featured_media":59090,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[278],"tags":[42496,42494,13649,25434,42500,42499,42497,42498,18,525,135,19,17,5,508,42493,42495],"class_list":{"0":"post-59089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-amy-goodson","9":"tag-christina-chu","10":"tag-creatine","11":"tag-creatine-benefits","12":"tag-creatine-daily","13":"tag-creatine-muscle-growth","14":"tag-creatine-safety","15":"tag-creatine-side-effects","16":"tag-eire","17":"tag-fitness","18":"tag-health","19":"tag-ie","20":"tag-ireland","21":"tag-news","22":"tag-nutrition","23":"tag-sports-nutrition","24":"tag-tony-castillo"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/59089","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=59089"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/59089\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/59090"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=59089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=59089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=59089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}