Washington Post
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Creatine is a waste of money unless you do this
Posted
November 17, 2025
Views
3,264
Likes
85
Comments
9
Engagement
2.88%
November 17, 2025
3,264
85
9
2.88%
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1:10Now PlayingCreatine has gotten a lot of attention for its supposed ability to improve strength and cognitive function. There’s some validity to the creatine stampede: Multiple randomized controlled trials have found that creatine supplementation can create small but real boosts in upper and lower body strength, but only when combined with resistance training.
Without resistance training, creatine supplementation is useless, according to Dr. Trisha Pasricha, a physician at Harvard Medical School and The Washington Post’s Ask a Doctor columnist.
You need to be doing exercises specifically designed to strengthen muscles (such as situps, pushups or lifting weights) at least two times a week. Otherwise, you should skip creatine. Some people start at three to five grams a day, but for women, a higher dose might be helpful. Subscribe to The Washington Post on YouTube
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