Creatine is one of the best-known supplements in strength and combat sports. It is comparatively inexpensive, easy to use, and has been the subject of scientific research for decades. Nevertheless, contradictory statements about creatine still circulate.

Some consider it indispensable. Others fear water retention, kidney strain, or unnecessary weight gain. At the same time, newer studies are addressing a surprising question: Could creatine support not only muscles but also the brain under special conditions?

To classify this, strength, muscle growth, regeneration, and sleep must be considered together. Because no supplement works in a vacuum. Progress arises from the interplay of training stimulus, nutrition, and recovery.

What creatine actually does in the body

Creatine is an endogenous substance. The body can produce it, among other things, from the amino acids arginine, glycine, and methionine. In addition, creatine is absorbed through food, especially through meat and fish.

The largest part of the body's creatine is located in the skeletal muscles. There, a part is stored as phosphocreatine. This system helps the body to quickly make adenosine triphosphate – ATP for short – available again.

ATP is an immediately usable energy source for muscle cells. During short and intense exertions, the available ATP stores are utilized very quickly. Phosphocreatine helps the body to regenerate ATP in the short term.

That's why creatine is particularly interesting for exertions such as:

• heavy strength training sets,
• short sprints,
• explosive jumps and throws,
• fast punch and kick combinations,
• intensive takedowns,
• explosive grappling sequences,
• repeated exertions with short breaks.

However, creatine does not cause muscle growth without training. Rather, it can help to achieve higher or more stable performance during intense sessions. Additional repetitions, higher training weights, or better performance stability can lead to a stronger training stimulus in the long term.

More lean body mass through creatine?

A systematic review published in 2024 analyzed twelve controlled studies with a total of 362 adults under 50 years of age. All participants engaged in strength training; some also took creatine.

On average, the creatine groups showed about 1.14 kilograms more lean body mass than the control groups who only trained. The researchers also found small additional reductions in body fat percentage and fat mass.

However, the term "lean body mass" must be interpreted carefully. It includes not only muscle protein but also water and other fat-free components of the body.

Creatine can increase the amount of water within muscle cells. Especially at the beginning of intake, a part of the measured increase can therefore consist of additional intramuscular water. This is not an increase in body fat, but also not automatically completely newly built muscle tissue.

A study published in 2025 with 63 adults illustrates this distinction. After seven days with five grams of creatine daily, the lean mass of the creatine group initially increased more strongly. However, during the subsequent twelve weeks of strength training, both groups built up approximately the same amount of additional lean mass.

The fair conclusion is therefore: Creatine can support the build-up of lean mass in conjunction with strength training. However, not every rapid weight gain after starting intake is newly formed muscle mass.

You can find suitable products in the category Creatine and Creatine Monohydrate .

What current studies on strength say

The data situation for strength development is even clearer. A meta-analysis from 2024 summarized 23 studies with around 500 adults under 50 years of age.

The combination of creatine and strength training led, on average, to greater strength gains than strength training with a placebo. In the summarized studies, the additional difference averaged approximately:

• 4.43 kilograms for upper body exercises
• 11.35 kilograms for lower body exercises

These figures are not a guarantee that every athlete will achieve exactly these values. The included studies used different exercises, training plans, dosages, and participant groups. Nevertheless, the overall trend is clear: creatine can support the strength gains achieved through strength training.

However, for martial artists, more strength does not automatically mean better fighting performance. A higher bench press value does not by itself produce a technically better punch. Strength must be translated into speed, coordination, timing, and sport-specific technique.

Regeneration and muscle soreness: new insights

A randomized crossover study published in early 2026 investigated a short creatine loading phase in young men experienced in strength training.

Participants took creatine or a placebo for three days. Afterwards, strength performance, fatigue, heart rate variability, subjective recovery, and muscle soreness were examined, among other things.

Under creatine, improvements were shown in certain strength and jump tests. In addition, participants reported less muscle soreness and faster recovery of lower body strength at several measurement points.

The result is interesting, but not yet proof that creatine reliably prevents muscle soreness. Only ten participants were fully included in the evaluation. With such a small sample size, individual differences can have a strong influence.

The study therefore provides a scientific hint, not a universal guarantee. Larger studies must show how reliable a possible regeneration effect actually is.

You can find complementary products in the Regeneration and Sports Nutrition section.

The underestimated performance factor: sleep

Athletes discuss training splits, protein intake, and supplement timing extensively. Sleep, on the other hand, is often treated as a residual quantity: You sleep as long as work, family, and everyday life allow.

For performance, this can become a problem.

A systematic review from 2025 examined 13 studies on the influence of sleep loss on muscle strength and neuromuscular performance. Not every study found identical effects. Overall, however, impairments in strength, power, muscle endurance, and neuromuscular function were shown, as well as increased fatigue.

Lack of sleep can also worsen concentration, mood, and reaction time. This is particularly relevant for martial artists. A delayed reaction or a wrong decision can have immediate consequences in sparring and competition.

Those who consistently sleep too little can still train. The crucial question, however, is how high-quality the training still is and how well the body can recover afterwards.

Can creatine help with sleep deprivation?

A much-noticed study from 2024 investigated whether a single high dose of creatine can affect the consequences of a sleepless night.

Participants remained awake for a total of approximately 21 hours. During this time, they received either a placebo or a single dose of 0.35 grams of creatine monohydrate per kilogram of body weight. For an 80-kilogram person, that would be 28 grams at once – significantly more than a typical daily maintenance dose.

Under creatine, certain cognitive performances deteriorated less severely. The researchers also observed changes in energy-relevant compounds in the brain and reduced subjective fatigue.

The better interpretation is: Under extreme energy stress, creatine could possibly also be relevant for the brain. How great this effect is in normal everyday life needs to be further researched.

Sleep remains stronger than any supplement

Creatine may be able to alleviate some of the consequences of acute sleep deprivation. However, it cannot replace all processes that take place during sleep.

Sleep is important for, among other things:

• the recovery of the nervous system,
• concentration and reaction time,
• hormonal and metabolic regulation,
• the processing of motor learning processes,
• mood and motivation,
• the control of training load and fatigue.

Anyone who regularly sleeps poorly should therefore not first look for a new supplement. It makes more sense to examine possible causes: training times, stress, caffeine consumption, screen use, irregular sleep times or a possible sleep disorder.

Creatine can complement a good training and regeneration plan. It does not turn a permanently bad sleep rhythm into a good one.

Does creatine automatically make you heavier?

Weight gain at the beginning of intake is possible. It often arises, at least in part, from increased water within the muscles.

This storage is not to be equated with an increase in body fat. It can contribute to muscles feeling fuller.

For strength athletes, a slight change in weight is usually unproblematic. In combat sports with weight classes, however, it can play a role. Those who start a loading phase immediately before a weigh-in could unnecessarily complicate their weight management.

New supplements and dosing strategies should therefore not be tried for the first time a few days before an important competition.

How much creatine is usually used?

In many studies, approximately three to five grams of creatine monohydrate are used daily. A loading phase is not absolutely necessary. It merely ensures that creatine stores are replenished more quickly.

A classic loading phase in studies often consists of approximately 20 grams daily, divided into several portions, over five to seven days. Afterwards, a smaller maintenance dose is usually continued.

For most recreational athletes, such a loading phase is not necessary. Consistent daily intake is simpler and often better tolerated.

In the European Union, the health claim that creatine increases physical performance in successive bursts of short-term, high-intensity exercise is authorized for creatine under certain conditions.

According to the authorized claim, the beneficial effect is obtained with a daily intake of three grams of creatine. The statement is aimed at adults who engage in intense sport.

Manufacturer information and the recommended daily intake of the respective product should always be observed.

Here you can find creatine products at Fightwood .

Timing of intake is less important than regularity

It is often debated whether creatine must be taken before or after training.

For long-term effects, it is primarily crucial that muscular creatine stores remain elevated through regular intake. The exact timing of a single portion is probably less important than consistent use.

Practically, creatine can be taken with a meal, in a shake, or with a drink after training. The decisive factor is a routine that is maintained long-term.

You can also find suitable shakers and water bottles in the shop.

Is creatine bad for the kidneys?

The fear of kidney damage persists. One reason for this is that creatine can increase blood creatinine levels. Creatinine is often used as a marker to assess kidney function.

A current meta-analysis of randomized studies indeed found an increase in serum creatinine with creatine intake. At the same time, however, no statistically significant deteriorations in other central kidney function measurements were observed.

An elevated creatinine level during creatine intake therefore does not automatically prove kidney damage. However, it can complicate the interpretation of certain laboratory values.

People with existing kidney diseases, abnormal laboratory values, relevant pre-existing conditions, or regular medication intake should not use creatine without medical consultation. The treating physician should be informed about the intake before a blood test.

What is truly crucial for muscle growth

Creatine can be useful. However, it is not at the foundation of a successful muscle-building program.

1. Progressive strength training

The body needs a sufficiently strong and recurring training stimulus. Weights, repetitions, training volume, or technical execution must develop in the long term.

2. Adequate protein intake

Protein provides amino acids for the maintenance and growth of body tissue. Creatine does not replace protein.

You can find a selection in the category Protein and protein products .

3. Sufficient energy

Anyone who consistently consumes significantly less energy than they expend will make muscle growth difficult – even with a well-thought-out supplement plan.

4. Recovery

More training is not automatically better. Progress requires sufficient time between demanding exertions.

5. Regular sleep

Sleep affects not only physical sensation but also performance, training quality, and mental control.

Only when these basics are in place does the question of optimal supplementation truly become relevant.

What does this mean for martial artists?

Martial arts often consist of short and intense actions with incomplete recovery:

• fast punch and kick combinations,
• clinch work,
• explosive throws,
• takedowns,
• escapes,
• ground fighting,
• repeated sprints and changes of direction.

The fundamental mechanism of action of creatine therefore fits well with many martial arts.

Nevertheless, strength training should be planned to support technique and speed, rather than displace them. A fighter does not need the largest possible muscle mass at any cost. He needs resilient strength that can be effectively used in his weight class.

Creatine can be a useful tool here. However, sport-specific technique, fitness, flexibility, reaction, and tactical experience remain crucial.

Conclusion: Not one product, but the interaction is decisive

Current research confirms why creatine has been one of the most important supplements in sports for decades. In combination with strength training, it can support strength gains and changes in fat-free body mass.

Recent studies also provide interesting insights into possible benefits for short-term recovery and mental performance during acute sleep deprivation. These results expand the field of research but do not justify exaggerated promises.

Creatine does not replace training, protein, sleep, or recovery.

Consistent training, adequate food, regular sleep, and targeted supplementation.

Creatine can potentially make a good training program a bit more productive. However, it will not make a bad training and recovery plan good.