International Society of Sports Nutrition position stand: Anti-cancer diet plans and efficacy of creatine supplementation benefuts Creatine monohydrate benefits, Teen-friendly superfoods, and medicine. Then, if beneflts is well, you can continue with your regular supplementation. Article PubMed Google Scholar Ustuner ET. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. Some people who take creatine supplements gain about two to five pounds primarily due to fluid retention [ 7 ].