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A year ago, I explored creatine supplementation for dancers, diving into the research on its potential benefits beyond the weight room. While creatine is often associated with bodybuilders, studies suggest it can enhance muscle recovery, increase strength, and even support cognitive function—making it an intriguing option for dancers.
But here’s the thing: scientific evidence is one piece of the puzzle. The way a supplement interacts with your own body, training, and mindset is another. So, I decided to put creatine to the test myself. After a 45-day trial, I have some key takeaways—including why I ultimately stopped taking it.
my experiment: 5g creatine for strength + recovery
From October to December 2024, I supplemented with 5g of creatine post-strength training, adding it to my post-workout protein shake. Initially, I didn’t notice any dramatic changes—my lifts still felt challenging and a weight I'd been lifting for awhile, and my recovery seemed about the same.
So, in January 2025, I switched to daily supplementation, adding 5g of creatine to my morning coffee with collagen. This approach ensures a consistent level of creatine in the body, avoiding reliance on post-training intake alone. By around day 40, I noticed significant improvements in my strength:
✔️ I was moving weight more efficiently.
✔️ My squat and deadlift numbers increased noticeably.
✔️ My recovery time was faster, with less soreness between sessions.
Physically, creatine was working exactly as expected. But I also noticed something I hadn't anticipated.
the unexpected drawback: feeling "off" in my body
Around the same time my strength improved, I started feeling… off. Not bloated, not struggling with body image in the usual sense, but just uncomfortable in my own skin. It was the kind of discomfort that felt similar to period swelling—but without actual bloating or change in how my clothing fit.
Given that creatine increases muscle water retention, I suspected my creatine stores were full, and I was holding onto more water—exactly how the supplement is supposed to work. Even though this wasn’t “true weight gain,” the shift in my body’s equilibrium was enough for me to notice.
As a dancer, I’ve spent years fine-tuning my awareness of my body’s balance, proprioception, and homeostasis. Even a small water-weight fluctuation (which is common with creatine use) was enough to feel disruptive.
the body image consideration
Despite years of body image work, I felt my mental resilience being tested. I have an incredible support system, and I’ve built tools to navigate tough body image days—but even so, I realized:🚨 If a supplement is making me feel worse in my body despite its physical benefits, it’s not worth it.
This realization isn’t about “fear of weight gain” but rather respecting my own equilibrium. For some dancers, the strength gains from creatine may far outweigh any mild discomfort. For me, the trade-off wasn’t worth it. Instead, I’ll focus on:
✅ Protein timing to optimize recovery.
✅ Boosting overall protein intake from whole foods.
✅ Creatine-rich foods (like seafood and red meat) instead of supplementation.
should dancers take creatine?
If you’re a dancer wondering whether creatine is right for you, here are my takeaways:
It works for strength and recovery, with a LOT of research to support its benefits.
Some dancers may feel fluid retention—this is normal but can be mentally challenging.
If it negatively impacts your body image or mindset, there are other ways to optimize recovery without supplementation.
The best approach? First, let's chat! Then maybe we can test it together, paying attention to how you feel, and making decisions based on what supports your performance and well-being.
Have YOU ever supplemented with creatine? Are you still taking it or did you discontinue for some reason? I'm curious to hear from you in the comments. 👇
here's another source to add to the list, if you're interested:
Kreider, R. B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1). PubMed
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