Creatine Can Help You Build Muscle—Here’s How

Updated on Oct 24, 2025 | Diet and Nutrition, Fitness, Your Health

Creatine is a natural compound found in meat and popular supplements that can help you build muscle, improve strength, and boost workout performance. Whether you’re a fitness enthusiast or just starting strength training, creatine can support your goals—but it works best when combined with proper exercise and nutrition.

“Creatine is not a magic pill—it only works when combined with consistent strength training, adequate protein, and healthy lifestyle habits,” says Taylor Stein, Associate Researcher and Registered Dietician with the Mount Sinai Physiolab, which provides personalized health and wellness recommendations based on unique assessments that capture your personal metabolic and physiological data.

Taylor Stein, RD

In this Q&A, Ms. Stein explains the basics on using creatine supplements to help build strength—while stressing that you should check with your doctor on what is right for you.

What are the benefits of creatine?

Creatine has been studied for a range of possible effects. Research suggests it may

  • Enhance exercise performance and recovery
  • Support cognitive function, especially in older adults
  • Show potential in healing traumatic brain injuries
  • Improve blood sugar management and overall metabolic health

The extent of these benefits can vary. Speak with your doctor to see if creatine supplements are right for you.

What about risks?

If you take creatine appropriately, there are few known risks. However, you should be aware of the potential that it could result in:

  • Falsely elevated creatinine levels, which may raise concerns about kidney function. (It’s important to tell your doctor if you are using creatine or any other supplement.)
  • Possible gastrointestinal side effects—such as nausea, bloating, or stomach discomfort—especially when starting. This is usually temporary and can be improved by adjusting the dosage.

What are the best sources of creatine, and how much do I need?
Creatine is naturally found in protein-rich foods, primarily fish, beef, and pork. A four-ounce (113g) serving of prepared beef or fish provides roughly 0.5 grams of creatine, while chicken, turkey, and other poultry contain smaller amounts.

The recommended daily dose is about five grams. To reach that amount through food alone, you’d need around 40 ounces of cooked protein daily—an unrealistic amount for most people. That’s why supplementation often makes more sense.

If I supplement, is there an ideal way to take it?
Creatine is best absorbed as creatine monohydrate (the form with the most research support) and does not require other foods for effective absorption. It usually comes in powder form, though gummies are available. Some people find the powder gritty, so I recommend mixing it into a warm beverage to dissolve it better. It’s water-soluble and doesn’t need to be combined with other foods.

Are protein and strength training necessary when taking creatine, and why?
Yes. Creatine helps ATP (adenosine triphosphate), which provides the energy for many processes within living cells, which in turn powers your muscles for contractions, allowing for improved strength and workout performance. Taking creatine can amplify the effects of physical activity, but on its own won’t do much if you are not exerting yourself in some way. Without strength training and adequate protein, creatine supplementation won’t lead to significant results.

How much protein and strength training should I do weekly?
The general recommendation is at least two strength-training sessions per week, targeting all major muscle groups (including your quads, glutes, hamstrings, and upper back).

Most people need at least 90 grams of protein a day for muscle growth, but needs vary widely depending on your body weight, goals, and whether you follow a vegetarian or vegan diet, which can include less protein per serving compared to a diet that contains meat.

How much creatine supplements should I take per day for muscle growth?
Most creatine products—powders or gummies—come in five-gram doses, which is the typical daily recommendation. Sometimes a short-term “loading period” is suggested: 20 grams per day, divided into four doses, for about five days, to reduce potential stomach upset. After that, continue with a maintenance dose of five grams daily. The reason for the loading period is that muscles can store creatine.

Does creatine work differently for women and men?
Yes, there are some differences. Some research suggests women may have lower creatine storage capacity, so the loading phase may be especially beneficial for them. For women in menopause, declines in estrogen reduce the body’s ability to build muscle. Research shows supplementation can improve exercise performance, muscle growth, recovery, and even support bone health during menopause.

There’s also some evidence supporting benefits for bone mineral density and cognitive function in older women.

Schedule an appointment with the Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.

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Exercise May Give Your Immune System a Boost

Updated on Oct 31, 2024 | Fitness, Vaccines, Your Health

Vaccines and nutrition strengthen your immunity to viruses and other harmful pathogens—exercise may give it an even bigger boost. In this Q&A, Christine Schindler, MD, Assistant Professor of Medicine (General Internal Medicine), Icahn School of Medicine at Mount Sinai, explains why exercise likely helps strengthen the immune system and how much you need to reap the benefits.

How does exercise strengthen my immune system?
Exercise causes useful inflammatory responses in the immune system. With moderate exercise, these inflammatory effects can strengthen the immune system. Short bursts of high-intensity exercise are also quite beneficial to your health. One note of caution: According to research, more than 90 minutes of high intensity exercise in a single session is probably bad for your immune system. However, few people exercise at high intensity for that long.

What qualifies as moderate versus high intensity exercise?
A power walk or slow bike ride qualify as moderate intensity. You’re a little out of breath, but not too winded; you can speak in full sentences but not sing. High intensity exercise includes more vigorous activities like running, jumping rope, and tennis—you are getting your heart rate up, working up a real sweat, and are too out of breath to have a conversation.

Can exercise boost vaccine efficiency and reduce the risk of severe illness, especially in older adults?
The most recent studies suggest that exercise does boost vaccine efficacy for people of all ages. One study looked at people who got the flu and COVID-19 vaccines, then performed light to moderate intensity exercise for 90 minutes. About a month later, there was still a higher antibody response to those vaccines. In other studies, the immune response to the flu vaccine was found to be more robust in people who exercised regularly. In older adults, studies suggest that exercise leads to a longer antibody response that may offer more protection throughout the flu season.

These results are promising but not the last word, since researchers are also studying the effects of metrics such as age, gender, and the effect of daily exercise routines. However, the most probable answer is that moderate intensity exercise is beneficial for vaccine response. Exercising the day you get the vaccine also likely has some benefit.

How much, and how often, do I need to exercise to strengthen my immune system?
There is no specific number. Generally, the recommendation for all adults is to get 150 minutes of moderate intensity exercise a week, or 30 minutes a day, five days a week. Or get around 75 minutes of vigorous activity, or 15 minutes a day, five days a week. Strength training at least twice per week is also beneficial. There is evidence that walking 6,000 to 8,000 steps per day has positive health effects. In terms of benefits for your immune system, a power walk is going to be more effective.

What types of exercises do you recommend, especially for someone older or with mobility issues?
It’s important for older adults to walk if they can. Walking amongst nature decreases stress hormone levels and blood pressure and is beneficial for mental health. Joining a walking or exercise group can be very motivating. Senior centers and places like the YMCA often have exercise classes for older adults. It’s beneficial to work out in groups, whether walking around with friends, or going to a class. The team mentality helps people stay motivated. Regardless of your age, if you are new to exercise, it’s best to start slowly.

If you struggle with mobility, there are good beginner YouTube videos that show different ways to exercise: exercises you can do from the chair and exercises you can do in a small apartment space or without exercise equipment, such as using cans of beans instead of weights.

How can I get more exercise without joining a gym?
There are easy ways to incorporate exercise into your daily routine without a gym membership. For example, if you are a commuter, you can walk for part of your commute instead of taking the bus, and you can take the stairs at work instead of the elevator. If you don’t live in a neighborhood where you feel safe or the weather is bad, try walking up and down the stairs of your building or walk in a mall. Get creative with strategies that work for you and your schedule.

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How to Get Fit With Daily “Mini Walks”

Updated on Nov 9, 2023 | Fitness, Your Health

Taking a “mini walk” every day has big health benefits—and can help you build up to a longer walking routine. When you get your heart rate up even for 10 minutes a day, you are training it to beat more efficiently, which reduces your risk of heart disease, diabetes, and other chronic illnesses.

Erin Hopkins, PT, DPT

In this Q&A, Erin Hopkins, PT, DPT, Physical Therapist at Mount Sinai, talks about how to start a walking program that will get your heart moving, no matter your fitness level.

Note: It is important to consult your physician before starting any fitness program, especially if you have health issues.

What does an effective walking program consist of?

There is a misconception that you need to walk 10,000 steps a day, which might not be realistic for some people. An effective walking program can start small and help you progress. However, you eventually want to walk about 150 minutes a week at light to moderate intensity. For example, 30 minutes of walking five days a week, or 50 minutes three days a week—whatever works best for your fitness level and schedule. If you are currently not doing any walking or have chronic pain, 150 minutes a week might feel like too much to start. It is okay to start with mini walks and work your way up—even just 10 minutes a day should be enough.

How can I fit mini walks into my busy day?

If you commute to work, you can start by adding small amounts of walking, for example, by parking your car at the back of the parking lot or getting off the bus or train one stop early, or going for short walks on your lunch break. For someone who does not exercise at all, even five minutes of walking a day is going to make a difference. Once that starts to feel easy, you can progress to a 10-minute walk several days a week. As that gets easier, gradually continue to build up each week until you feel you can reach 150 minutes. Make sure you wear supportive sneakers with good traction.

Five easy ways to get started:

  • Start small. Build up a routine with five to 10 minutes of walking a day, for example, by getting off the train or bus one stop early during your commute.
  • Progress slowly. Add an extra minute or two each week until you are able to walk comfortably for 150 minutes a week.
  • Try to walk in heart rate zone two. This is about the speed you might walk when trying to catch a bus on time.
  • Wear supportive sneakers with good traction.
  • Make it fun. Consider joining a walking group, especially if you need encouragement.

How will I know when and how much to progress to more minutes?

It will vary person to person, but a good rule of thumb is to increase your minutes about 10 percent a week. If you are walking 10 minutes a day, you can gradually increase that by a minute or two the following week, and so on. That way, you are slowly increasing the duration every time you go out incrementally. As you progress, you will notice your body is more conditioned to walking, and you can tolerate walking a little bit longer with less fatigue.

How high should my heart rate be?

Your maximum heart rate is the highest number of beats your heart can pump per minute when you are working hard. There are five heart rate zones, and each is a percentage of your maximum heart rate. When you are doing a walking program, you want to be in zone two, which is an easy fat-burning exercise. You don’t need to do math to figure out—just pay attention to your breathing.

  • Zone one is 50 to 60 percent of your maximum. This should feel very easy, it might be similar to when you are strolling around a museum.
  • Zone two is 60 to 70 percent of your maximum. Zone two is brisker than zone one, but you should be able to talk in complete sentences. It could be similar to walking at a fast pace, as if you might miss the bus.
  • Zone three is 70 to 80 percent of your maximum. At zone three, you will be working harder and won’t be able to speak in complete sentences without having to take a breath. Depending on your fitness level this might even be a jog or run. (This is a higher intensity level than what you want to be in when starting a walking program).

Will a walking program help me lose weight?

Yes. In fact, zone two burns more stored fat than the higher zones. When you enter zone three and zone four (an even more intense level of exercise), the body burns more carbohydrates than stored fat. This is because carbohydrates—sugar in your blood from a recent meal—are more accessible and therefore easier and faster to burn. Every time you burn a carbohydrate, you get much more energy, which is why many runners typically eat carb heavy meals before a race. When you slow down into zone two, your body switches to burning more fat, which helps you lose weight.

How can I stay motivated as I progress?

A great way to stay motivated is to join a walking group. I say this as a runner who is in a running club: if you can find people to walk with, you are going to be excited to show up and see your friends. It will be a lot more fun. An example is New York Road Runners Striders, a free walking and fitness club for older adults in New York City. If the weather is a problem, you can do your walking program on a treadmill or in a large indoor space, such as a gym, mall, or any large public area that is indoors.

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