Is Creatine Good for BJJ? (3 Reasons Why’s It’s So Controversial)

People competing in BJJ work hard to stay in shape so they can perform their best. The various supplements you can use help aid in this, but one particular supplement has some controversy around it – creatine. What is the deal with this supplement, and is creatine good for BJJ or athletic competition in general?

Creatine is good for BJJ. It is a supplement that essentially adds to the creatine your body already contains naturally. Additional creatine allows the muscles to work longer before fatiguing. It also aids in muscle recovery.

We will be going over what creatine is, what it does, and if it is safe and fair to use for athletic competition. If you would like to learn more, read further!

What Is Creatine?

The first thing to address: what exactly is creatine? Many people out there aren’t sure whether it is a performance-enhancing drug similar to steroids or just a supplement. 

First and foremost, creatine is not a drug; it occurs naturally in your body and is required for the muscles to function optimally. However, taking in extra does produce real, noticeable results.

When taken in, creatine turns into creatine phosphate, which then creates adenosine triphosphate (ATP). What ATP does is essentially act as fuel for the muscles, providing energy for muscle contraction, allowing the user to work their muscles for a longer amount of time. 

The main reason why your muscles get tired after lifting and holding heavy objects is due to APT depleting faster than it replenishes. This is known as metabolic fatigue. Another is known as muscle fatigue, which limits the nerves generating a consistent signal. You may.

The former is why creatine is such a popular supplement for athletes. What it does essentially is it provides the muscles with additional APT to work with. This means that the user can work out for a longer period of time before needing to stop. Furthermore, it aids in muscle recovery.

Why Is Creatine Controversial?

You may have noticed that two sides are arguing back and forth about if creatine should be banned from BJJ or athletic competition in general. 

On the one hand, you have people saying that creatine creates an unfair advantage against those who don’t use it and forces everyone to use it on a level playing field. Due to the proven benefits of creatine, some see it as too effective for a mere supplement. 

On the other hand, you can argue that creatine is simply a supplement like any other that aids in muscle growth, and it is completely optional. It isn’t a drug, but rather a workout enhancer at the end of the day. 

If we are as objective as possible, indeed, creatine supplements aren’t necessarily any worse than some other things people take. Caffeine, for example, is legally and, by definition, a drug that makes you more alert and energetic. Almost everyone reading understands just how strong the effects of caffeine are. 

The kicker here is that you can take caffeine before most, if not all, athletic competitions. So, in theory, you can begin a BJJ fight with the advantage of caffeine on your side. The reason why almost nobody has a problem with caffeine is that it is associated with coffee, which is seen as a comforting beverage. 

It’s also in popular soft drinks that many people drink every day without a second thought. If caffeine were only available in supplement form, we’d likely see an even worse reaction to it than creatine. 

Creatine, on the other hand, is something that produces results over time, much like protein powders and other supplements on the market. It’s just one of the great ways to give your workouts a boost – but it isn’t the only way.

In conclusion, there isn’t anything to worry about creatine being a super supplement that puts you at a significant advantage over the opponent. Some argue there are even better ways to support muscle growth and recovery, although that is up for debate. It’s cheap, effective, and works for many athletes – but not overly so. 

If you would like more information about the positives of creatine, this video below is a great watch:

And if you would like to try it out for yourself, check out MET Rx Creatine 4200 on Amazon or read more for the best creatine on the market.

MET-Rx Creatine 4200 Supplement, Supports Muscles Pre and Post Workout, 240 Count Per Bottle, 2 Pack (480 Total Count)
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MET-Rx Creatine 4200 Supplement, Supports Muscles Pre and Post Workout, 240 Count Per Bottle, 2 Pack (480 Total Count)
  • You will Receive (2) bottle of MET-Rx Creatine 4200, 240 count
  • Support your training: MET-Rx Creatine 4200 Works with your training routine. It can accelerate your power during your workout and your recovery after. Creatine also enhances ability to produce higher muscular force, meaning increased reps during lifting.
  • MET-Rx products have been specifically formulated with a precise nutrient profile to produce specific metabolic effects. MET-Rx Creatine 4200 is no exception. Try it with protein shakes or Bars to superpower your workout and recovery.

Drawbacks of Using Creatine

formula for creatine which Is Creatine Good for BJJ

Creatine is a great supplement, but too much of a good thing has consequences. The body can only absorb so much creatine at once, and thus, much like taking too many vitamins, you are wasting money by overdosing.

But losing money isn’t the only thing that will happen by taking too much creatine; it can make you sick; people who overdose and report bloating, upset stomach, and various other health issues. 

There is one confusion that we want to address when it comes to creatine, and that is “it makes you fat.” This is referring to the noticeable weight gain for people who are taking the supplement. This increase in weight is due to water retention, not fat. 

Speaking of water naturally dehydrates you faster, and thus it is important to drink enough water to compensate for this. Dehydration causes tiredness and the feeling of being light-headed and dizzy. So if you are experiencing these symptoms suddenly, dehydration is the likely culprit. 

 The full list of negative symptoms are as follows: 

  • Kidney damage
  • Liver damage
  • Kidney stones
  • Bloating
  • Muscle cramps
  • Digestive problems
  • Compartment syndrome
  • Rhabdomyolysis

So does this make it dangerous to use creatine? , no, and yes. You should not overdose, as with any supplement, or else you will suffer harmful side effects, and that is the number one thing to note before ingesting any supplement or drug. However, even in healthy doses, if you respond adversely to the supplement, it is better to avoid using it. 

To stay healthy and reap the benefits without wasting money, creatine’s recommended intake is approximately 2-5 grams (14 mg/pound or 30 mg/kg) daily.

Creatine Alternatives

Creatine is not the only supplement that can assist in the muscle performance of an athlete. There are several ways to get a much-needed boost and promote the regeneration and development of muscle.

Whey Protein

Protein is generally considered very important for athletes because it supports the development and regeneration of muscles. Most BJJ combatants are already on high protein diets, but the extra boost provided by whey protein powders gives them that extra edge, such as Myprotein Clear Whey Isolate.


This is a creatine-like compound already in your body. This increases the amount of carnosine in your muscles, which slows down the time it takes to exhaust your muscles making it a great alternative to creatine due to the similar results. 


Taking BCAAs (branched-chain amino acids) is another way to assist in muscle growth. In short, this supplement delivers much-needed amino acids to your muscles. Before the body absorbs them, the body stores many types of amino acids in the liver. However, branched amino acids go directly to the muscles, which makes them an effective supplement choice for athletes.

Conclusion – Is Creatine Good for BJJ?

Creatine is no more immoral or unfair than the other athletes’ supplements used. The truth is that supplements are part of BJJ as well as other forms of athletic competition. While creatine boosts muscle growth and recovery, the user still needs to put in the work to take advantage of the advantages.

Creatine allows the muscles to function longer before fatigue sets in. It also speeds up the recovery, which many other supplements do already. In short, in that regard, there is not necessarily anything to worry about in terms of it being unfair.