Creatine: A Hack To Get Jacked? – Comprehensive Summary

Podcast: Science Vs
Host/Producer: Wendy Zuckerman & Michelle Dang
Episode: Creatine: A Hack To Get Jacked?
Release Date: June 5, 2025

Introduction

In the episode titled "Creatine: A Hack To Get Jacked?", Science Vs delves deep into the popular supplement creatine, examining its purported benefits for muscle growth and cognitive enhancement. Hosted by Wendy Zuckerman and produced by Michelle Dang, the episode juxtaposes widespread claims against scientific evidence to determine whether creatine lives up to the hype.

Understanding Creatine

The discussion begins with a fundamental question: What is creatine?

[04:16] Michelle Dang: "Some people think it's a steroid, but it's not. It's actually something our body naturally makes from food. When you eat things like meat or fish, your body pulls together amino acids from it to actually create creatine."

Creatine is a naturally occurring substance synthesized in the body and obtained through dietary sources like meat and fish. Supplements, typically in the form of white powder, are consumed to elevate creatine levels beyond what diet alone can provide.

Creatine and Muscle Growth

One of the primary claims surrounding creatine is its ability to enhance muscle mass and strength. To explore this, the podcast features Darren Willoughby, a professor of anatomy at Baylor College of Medicine and a former bodybuilder.

Scientific Evidence

[05:55] Michelle Dang: "Darren's been studying creatine for a while. It was back in the 90s. He started hearing whispers about creatine's powers."

Darren conducted a study involving 22 men divided into two groups: one receiving creatine and the other a placebo. Over three months, participants engaged in lower body workouts, primarily leg presses. Muscle biopsies revealed:

[07:12] Michelle Dang: "He found more of these muscle proteins, one called myosin heavy chain, and another one called myofibrillar protein. And there was more of this stuff in the people that took creatine, meaning that their muscles had grown."

Additionally, the creatine group displayed increased strength, albeit not dramatically.

Mechanism of Action

Creatine doesn't directly build muscle but enhances energy availability during workouts:

[08:12] Michelle Dang: "Instead, it works by getting you extra energy during your workout. So, like, as you're working out, you're rapidly using up fuel in your body, which is ATP or adenosine triphosphate."

By aiding the recycling of ATP, creatine allows for more sustained energy during intense physical activity.

Debunking the Myths

Recent headlines have questioned creatine's efficacy in muscle building:

[10:48] Michelle Dang: "A review of 10 studies... found that creatine compared to placebo, increased the thickness of their muscles by about a tenth of a centimeter."

This modest gain suggests that while creatine does contribute to muscle growth, the effects are not as monumental as often portrayed online.

Quotes Highlighting Findings

[11:03] Wendy Zuckerman: "A tenth of a centimeter more muscle. That's like a tenth of a belly button."

[16:13] Chuck: "A lot of times that's because they're actually training harder or working harder, hoping that they're really going to get an impact from the supplement."

Creatine and Athletic Performance

Interestingly, despite creatine's potential benefits, it is not banned by major sporting bodies like the Olympics:

[11:42] Wendy Zuckerman: "It is not a banned substance."

The World Anti-Doping Agency clarified that creatine does not meet the criteria for being considered sufficiently performance-enhancing to warrant a ban.

Furthermore, the US Anti-Doping Agency echoed similar sentiments, acknowledging a small effect on performance but emphasizing its variability among individuals.

Responder Variability

Not everyone responds to creatine supplementation. Approximately one in four men may not experience the touted benefits, and response rates might be even lower among women due to factors like hormonal fluctuations.

[13:11] Michelle Dang: "The reason those effects are not guaranteed is that we know from the research there are some people who do don't respond to creatine."

Creatine and Cognitive Function

Shifting focus from muscles to the brain, the episode explores claims that creatine can enhance cognitive performance, especially under stress or sleep deprivation.

Study Insights

Ali Gorginejan, a physicist from the Institute of Neuroscience and Medicine in Germany, conducted a study to assess creatine's impact on the sleep-deprived brain.

[21:26] Michelle Dang: "Ali's study has created this huge buzz online. You've got folks like Joe Rogan talking about it, but it is a small study."

Study Findings:

• Participants who took creatine performed significantly better on memory and reaction time tests under sleep-deprived conditions.
• MRI scans confirmed increased brain creatine levels, indicating active utilization during cognitive tasks.

[22:18] Ali Gorginejan: "They were all extremely faster."

However, the dosage in Ali's study was exceptionally high (20-30 grams), much more than the standard recommended 3-5 grams daily.

Contrasting Evidence

A larger study by Julia Fabian Sankuler at the University of Bonn involving 123 participants revealed that creatine supplementation had no statistically significant effect on cognitive tests in healthy individuals over six weeks.

[25:08] Michelle Dang: "Fabienne looked at the results before and after creatine, and on average, no, it didn't help."

Contextual Applications

While general cognitive enhancement claims may be overstated, creatine shows promise in specific populations and conditions:

• Sleep Deprivation: Enhanced cognitive function during periods of extreme fatigue.
• Mental Health: Adjunctive benefits in depression treatment when combined with cognitive behavioral therapy.
• Older Adults: Potential memory boosts in the elderly.

[27:20] Michelle Dang: "For example, they can help with recovery after a stroke or concussion and maybe even depression."

Personal Experiences and Anecdotes

Hosts and contributors share their personal experiences with creatine supplementation, noting minimal to no perceived benefits.

[15:11] Michelle Dang: "I've been taking creatine, and Blythe, our Editor has also been taking creatine."

[14:37] Darren Willoughby: "If creatine is doing anything, you know, I would think I would be like putting more weight or being feeling stronger. ... it's not working."

Similarly, Michelle and Blythe reported negligible changes in their workout performance despite supplementation.

Safety and Risks

Creatine is generally considered safe when taken within recommended dosages (3-5 grams daily). Common concerns include:

• Water Retention & Bloating: Due to increased water in muscle cells, leading to a temporary weight gain.

  [28:11] Michelle Dang: "This can lead to that bloaty feeling and that water retention might lead to a bit of weight gain on the scales."

• Dehydration: Addressed by Darren Willoughby, who states there's no significant risk associated with dehydration from creatine.

  [29:07] Chuck: "There's no concerns with Any types of ongoing dehydration."

• Digestive Issues: Some individuals experience gastrointestinal discomfort, diarrhea, or gas.

  [29:14] Michelle Dang: "Darren is actually one of these people. He said he gets gassy on creatine."

• Kidney Health: Individuals with pre-existing kidney conditions should consult a healthcare professional before supplementation.

Loading Phase Myth:

Contrary to popular belief, a loading phase (20-25 grams daily for a week) is unnecessary. Studies indicate that muscles become saturated within four days, rendering excess creatine excreted via urine.

[30:00] Wendy Zuckerman: "So forget the loading phase. You're just gonna pay it out. Pee out all this excess creatine."

Conclusion

Creatine supplementation presents modest benefits for muscle growth and potential cognitive enhancements under specific conditions. While it is safe for most individuals when taken as recommended, the effects are not as dramatic as often advertised. Personal experiences vary, with some users noticing improvements and others, including the hosts themselves, observing minimal changes.

[31:01] Michelle Dang: "Creatine isn't mind blowing, but it's safe and it might boost some muscle. So I think it might be a helpful tool in the gym."

The episode underscores the importance of approaching supplement claims with a critical eye, balancing anecdotal endorsements with scientific scrutiny.

Additional Resources

For listeners interested in the detailed studies and references discussed in this episode, Michelle Dang mentions that all citations are available in the show notes transcript.

[31:43] Michelle Dang: "Please check out Our transcript in the show notes."

Produced by: Michelle Dang
Edited by: Blythe Terrell
Fact-Checked by: Marlo Starling
Music by: Emma Munger
Licensed to: Spotify Studios

Science Vs is a Spotify Studios original, available for free on Spotify or wherever you get your podcasts.