Is Creatine Beneficial for Powerlifting?

After protein powder, creatine is the most popular supplement used by bodybuilders and strength athletes like powerlifters, weightlifters, and strongmen. Without even delving into the science behind it, it’s safe to say right off the bat that YES, creatine is beneficial for powerlifters. But how? And Why?

How Creatine Benefits Powerlifters

Creatine does a number of things that are beneficial for powerlifters. The first thing is increased creatine phosphate stores. Creatine phosphate is your body’s preferred source of energy when performing anaerobic exercises like lifting weights. When you take creatine, it turns to creatine phosphate in your body. To put it simply…more creatine phosphate = more energy for lifting.

The second thing creatine does is help your body to regenerate adenosine triphosphate (ATP), which is your body’s main energy source. When you work out, your ATP is depleted, which means you have less energy. Creatine increases your ATP stores, giving you more energy, and letting you push harder and longer.

Taking creatine has been shown to improve maximal power and strength by up to 15%.

Aside from whey protein, creatine is actually the only other supplement I can recommend taking. To read more about why these are the only two supplements worth taking, check out this article I wrote about the best supplements for powerlifting.

Does Creatine Have any Side Effects?

Yes, but they are typically very benign and do not occur in many people. The list includes:

• upset stomach
• diarrhea
• dizziness
• muscle cramps (drink water!)
• water retention

How Much Creatine Should You Take for Powerlifting?

A lot of people start off with a “loading phase”, which is taking about 20 grams of creatine per day for one week. This helps speed up the saturation process faster, but is not necessary. I personally have done loading phases in the past when starting creatine again, and I would likely do the same in the future just to speed the process up. Without the loading phase, it takes about one month to start seeing benefits.

After the loading phase, the typical recommended dose is 5 grams per day. It honestly doesn’t matter what time of the day you take it either. I personally take it whenever I have a protein shake, which is usually soon after my workout.

Make sure you are taking creatine even on rest days to get the most benefits.

What About Creatine Non-responders?

There is a small percentage of people that try creatine and say it does nothing for them. The most likely reason is that they weren’t taking enough for long enough. If you’re not doing a loading phase, it can take a few weeks to see any benefits. There is also talk that 5 grams per day may not be enough for everyone, especially larger people. If you have been taking creatine for 5-6 weeks at 5 grams per day and still see no results try upping your dosage by a few grams and see what happens.

Vegans and vegetarians likely need a bigger dose than their omnivorous counterparts. The human body makes 1-2 grams of creatine per day from foods such as beef, chicken or pork. Without meat in the diet, your body is not making as much creatine.

Which Creatine is Best for Powerlifting?

There really isn’t one brand that’s better than another when it comes to creatine. All you need is plain creatine monohydrate. Just make sure you go with a reputable brand such as Optimum Nutrition or Nutricost.