Creatine is one of the most researched and effective supplements on the market today, widely used and proven to increase strength and power. But there’s more to it than improving athletic performance. Over the past few years, studies have uncovered a wide range of additional benefits—from improving brain function and endurance performance to helping athletes stay healthier and recover faster.
If you’re constantly managing injuries or want to return to training stronger after time away, creatine is a valuable tool to add to your kit—this article breaks down what the science says about how creatine can help.
For more science-backed ways to support injury recovery and athletic resilience, see our injury recovery supplement guide.
How does creatine work?
Creatine acts as a rapid but limited energy source during high-intensity muscle contractions. Your body converts it into creatine phosphate, which then helps replenish adenosine triphosphate (ATP)—the primary fuel for muscle cells. The more creatine your body has stored, the more energy it can generate in short bursts.
If you’re new to creatine or want a deeper breakdown, check out our guide to creatine monohydrate for athletes, which covers how it works, what it will do for your athletic performance, where you get creatine from, and how to take it.
Here’s how creatine can help you stay stronger, recover faster, and reduce injury risk:
1. Creatine may reduce your risk of injury
A 2003 study on college football players found that those supplementing with creatine had fewer muscle cramps, strains, and injuries than those who didn’t—and current studies continue to back these findings. More recent data shows that stronger athletes are generally less prone to injury, and creatine supports strength development.
Newer research also shows that creatine may support bone health, metabolism, and muscle preservation, especially as athletes age. This is particularly relevant for women, who naturally store less creatine and may benefit more from supplementation, and you can read more about these findings here.
2. Creatine helps rebuild muscle after injury or inactivity
Taking time off from training often leads to muscle loss, and creatine can help mitigate this. When returning to training, athletes supplementing with creatine rebuilt muscle more effectively during rehab. Another interesting study on fin swimmers rehabbing tendon injuries found that creatine slowed muscle loss and sped up recovery of muscle size.
We recommend pairing creatine with HMB for an even greater muscle-preserving effect—learn more about what makes creatine and HMB the dynamic duo for endurance and strength.
3. Adding HMB to creatine may improve recovery outcomes
HMB, short for beta-hydroxy beta-methylbutyrate, has also been widely studied for preserving muscle mass. Combined with creatine, the two create a powerful recovery tool—especially during periods of inactivity or rehab. We include both of these powerful ingredients in our HMB+ Creatine for this very reason.
If you want to get more out of your training, learn more about why we consider this pairing to be a dynamic duo.
4. Creatine is safe and well tolerated
Creatine is one of the most well-researched supplements in sports nutrition, and decades of clinical data consistently show it to be safe for healthy individuals. Despite persistent myths, large-scale analyses of human trials show no significant difference in the frequency or severity of side effects between creatine users and those taking a placebo. In fact, a 2025 review of over 13,000 participants confirmed that side effects, such as gastrointestinal discomfort and muscle weight gain—if they occur—are rare, mild, and often no more common than in control groups. Claims that creatine harms kidney function or causes widespread adverse effects simply aren’t supported by the evidence.
5. Creatine offers more than strength gains
While most athletes use creatine for strength or power, recent studies show it also supports brain health, reduces fatigue under stress, and helps maintain performance over time.
A comprehensive review pulled together decades of research and highlighted 12 key benefits of creatine across both athletic performance and long-term health including:
-
Increased Strength and Power Output: This means a lower risk of injury, faster recovery, and better performance across nearly every sport.
-
Enhanced Muscle Mass and Lean Body Mass: By supporting muscle fiber growth—especially type II fast-twitch fibers—creatine improves physical resilience, metabolic health, and total power output.
-
Improved Recovery from Training and Injury: Shortened recovery times mean more consistent training, faster return to form, and less time sidelined.
-
Neuroprotection and Cognitive Performance: By supporting ATP production in brain cells, creatine sharpens focus, boosts cognitive function under stress, and supports long-term brain health.
-
Better Bone Density and Healthy Aging: Creatine helps improve bone mineral density, reduce bone turnover, and strengthen muscle attachment sites—supporting mobility, injury prevention, and independence as you age.
In other words, creatine isn’t just for powerlifters—it’s for any athlete looking to train smarter, recover faster, and stay resilient long-term. Learn more about what creatine does for athletes, how it benefits endurance athletes, and why masters athletes should be taking it.
Key Takaways
Whether you're trying to stay injury-free, come back stronger, or simply train smarter, creatine is worth considering. Pair it with HMB for added muscle support, alongside the many athletic performance and long-term health benefits it offers—including increased strength, improved high-intensity performance, neuroprotection, and better bone density.
If you learned something new from this article and are curious to know more, head to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports nutrition.
— That’s all for now, train hard!