Does creatine make you stronger or just bigger is a chemical that can help the body make more energy from ATP, the compound used to power muscle cells during high-intensity exercise. It’s found in foods like red meat and seafood, but your body also makes it from the amino acids glycine and arginine. The vast majority of your creatine is stored in the muscles as phosphocreatine, and about half is located in your brain and testes. Taking creatine supplements can increase the amount of phosphocreatine in your muscle cells. This can help you train harder for longer before your muscles fatigue.

Several studies have shown that creatine helps build muscle. In one study, people who took creatine plus resistance training gained 5.7 lbs (2.6 kg) of muscle mass and improved their 1 rep max for the bicep curl by 24 lb (11.2 kg). Taking a creatine supplement can also improve recovery from intense exercise. In another study, people who took creatine reported less muscle soreness and faster recovery after two-a-day training sessions.

Power Play: Unraveling the Relationship Between Creatine, Strength, and Size

While creatine may help you get stronger, it can also cause water retention. To avoid this, take your creatine in smaller doses throughout the day and drink plenty of water to stay hydrated. You should also avoid caffeine and sugary drinks, which can interfere with creatine’s effectiveness.

Despite the research supporting creatine’s benefits, it hasn’t been well-studied in the long term and may not work the same for everyone. Before you start taking creatine, discuss it with your doctor and a dietitian. And if you’re a professional or college athlete, make sure the creatine you use is tested by an organization such as NSF International or Informed-Sport to ensure it’s free of banned substances.