Let’s talk about one of my favorite gym buddies—creatine. If you’ve been hitting the weights for a while, you’ve probably heard people mention it. Maybe your gym partner swears by it, or you’ve seen it sitting on the supplement store shelf looking mysterious. But what’s the deal? Is it worth the hype? Spoiler: YES. Let’s break it down, no science degree required.

What Exactly Is Creatine?

First, creatine has been studied for over 150 years making it one of the most well-studied supplements on the market. Creatine is a natural compound your body already produces, it primarily hangs out in your muscles. Its job is to help with quick energy bursts, like when you’re trying to finish those last few reps or sprint to catch the bus. Creatine enables you to power through those short, intense efforts.

You can also get creatine from foods like red meat and fish, but you’d need to eat a lot of those to get the same amount you’d get from a scoop of creatine powder. Let’s be real—nobody has time to be eating steak 24/7.

Why Is Creatine So Awesome?

Here’s why creatine deserves a spot in your routine:

 

1. It Supercharges Your Strength and Power
   Creatine is like an extra fuel tank for your muscles. When you’re lifting heavy or pushing through intense workouts, it helps your muscles perform at their best. You’ll likely notice you can lift heavier, do more reps, or just feel stronger overall.
2. Better Muscle Growth
   If you’re chasing those gains, creatine is here to help. It helps you push harder during workouts, which can lead to bigger and stronger muscles over time and no, you’re not going to look like a body builder! I have a lot of female clients saying they don’t want to look “huge” creatine will not do that. It will help build lean sexy muscle.
3. Improved Recovery
   Creatine isn’t just about your gym performance—it also helps you recover faster. Less soreness means you’re ready to crush your next workout sooner. Faster recovery is a game-changer, especially if you’re balancing workouts with work, family, and everything else.
4. Mental Boost
   There has been recent research that suggests creatine might even have benefits for your brain. Some benefits may include increased cognitive performance and brain health. The research is new but very exciting! So, you’re not just building muscles—you might be boosting your brainpower too. A win-win

What kind of creatine should I take?

Creatine Monohydrate is my go to supplement for a few reasons.

1. It’s the most studied out of all creatine.
2. It’s the least expensive.
3. It’s the easiest absorbed in the body
4. Works great for both men and women

There are other forms of creatine on the market; creatine hydrochloride, creatine nitrate, and buffered creatine, each of these have claims that they are superior in one way or another than creatine monohydrate. The problem is there is no research or limited research to back up theses claims. Creatine monohydrate had been studied and clinically proven with large bodies of research to show it’s effectiveness and improving exercise performance. Personally I have taken micronized creatine monohydrate by ON Nutrition for years. They are a reputable supplement company with a long track record of good quality and customer service.

How to Take It

Taking creatine is simple. Here’s my recommended approach:

A lot of supplements have listed a loading stage where you take upwards of 20g of creatine a day for 30 days. I do not like this approach because it can cause gastrointestinal discomfort and the feeling of being bloated, no thank you. Instead take it slow and build up to the maintenance phase.

1. Maintenance phase.

   Take 3-5 grams daily. You can mix it with water, your protein shake, or even your morning coffee—whatever works for you. There are gummy versions of creatine available if you enjoy a little treat!

2. Stay consistent.

   Creatine works best when you take it regularly over time, so consistency is key. You want to take it everyday regardless if you are working out or not.

* If you do feel bloated taking 5mg a day try breaking it up 2.5mg in the morning and 2.5mg at night.

* For women I would say 3-5mg and men 5-10mg a day depending on weight.

When to Take It

Creatine is best taken close to your workout or after your workout but timing really does not matter that much. As long as you are consistently taking it everyday you’ll be fine. Also, taking it before bed is ok as creatine is not a stimulant.

Myths and Misconceptions

Let’s clear up some common misconceptions about creatine:

• “Creatine is a steroid.” Nope, it’s 100% natural and safe for most people.
• “It’ll mess up your kidneys.” As long as you’re healthy and hydrated with no history of poor kidney health, creatine is perfectly fine.
• “You’ll gain weight.” You might see a slight increase in weight initially because your muscles are holding more water, but this isn’t fat. It’s a good thing—more water in your muscles means better performance.

The Bottom Line

If you’re serious about getting stronger, building muscle, and improving your workouts, creatine is one of the simplest and most effective tools out there. It’s affordable, easy to use, and packs a punch.

So, what are you waiting for? Scoop it, sip it, or eat it and watch your gym performance level up.

As always, if you’ve got questions or want to make sure it’s right for you, feel free to reach out. Let’s crush those fitness goals together! 💪

Stay strong, stay healthy, and keep vibing!