CREATINE
If you’ve been around the fitness world for a while, you've probably heard of creatine. It’s one of the most widely used and well-researched supplements out there, and for good reason. Many of my clients come to me asking what my most recommended supplements are, and outside of having a good protein powder you enjoy, creatine is high on my list for active individuals who are participating in a strength training program. (And pretty much everything else is on my “it depends, but you probably don’t need it” list.)
Whether you're looking to improve your performance, boost your recovery, or even increase your muscle mass, creatine might be just what you need. But what exactly is creatine, and why should you consider adding it to your routine?
WHAT IS CREATINE?
Creatine is a compound formed naturally in our bodies from amino acids (the building blocks of proteins). It’s produced in the kidneys, liver, and pancreas, and on average, our bodies make about 1-2 grams of creatine per day. You can also get creatine through your diet — specifically from foods like red meat, fish, and chicken — but let’s be real, it’s pretty difficult to consume enough from food alone if you’re looking to see a noticeable difference. (And for my plant-based friends, even more challenging!)
This is where creatine supplementation comes in. Taking creatine can help "top off" your body’s natural stores, ensuring you have enough to fuel those muscle cells during exercise. The best form to take is creatine monohydrate, which has been studied extensively and shown to be the most effective form.
BENEFITS OF CREATINE
If you’re someone who engages in regular strength training, creatine is a game-changer. Studies show that supplementing with 3-5 grams of creatine daily can:
Improve exercise performance: Creatine helps produce ATP (the energy currency of our cells), which gives you more power during high-intensity exercises like lifting weights or sprinting.
Boost post-workout recovery: Supplementing with creatine can help reduce muscle damage and inflammation, speeding up recovery.
Increase lean muscle mass: Over time, creatine can help increase muscle mass, with studies showing gains of up to two pounds of lean muscle over time. It might sound small, but that can make a noticeable difference in body composition.
Prevent muscle injuries: By improving your ability to handle intense activity, creatine can also reduce the severity of muscle strains and injuries.
Support cognitive function: Yes, creatine can even benefit your brain! Studies have shown cognitive benefits, particularly in memory and cognitive performance under stress.
One thing to note: plant-based eaters, you may see even more significant muscle gains from creatine supplementation because you’re not getting creatine through animal-based sources.
MISCONCEPTIONS
Let’s clear up some misconceptions about creatine, shall we?
It’s not a steroid: Creatine is a naturally occurring compound, and it’s safe for both men and women.
It won’t make you bulky: Creatine doesn’t automatically make you gain excess weight. Instead, it helps your body perform better during high-intensity activities and aids muscle recovery.
It shouldn't cause bloating: If you’ve heard that creatine causes bloating, it’s likely due to taking a high dose all at once. If this happens, try scaling back your dosage or spreading it throughout the day to minimize discomfort.
It’s not a quick fix: Creatine doesn’t give you an immediate boost like pre-workout. Instead, it’s most effective when taken consistently over time, so think of it as a long-term investment in your performance.
HOW TO GET STARTED WITH CREATINE
Choose your form: Creatine comes in powder, pill, and gummy forms. Pick the one that works best for you and that you can consistently make part of your routine — for example, powder is easy to mix into shakes or smoothies, and gummies or pills can sit on your nightstand or bathroom counter with other medications you might take daily.
Timing doesn’t matter: Feel free to take creatine before or after your workout, or any time that fits your routine. Just be consistent with it.
Consistency is key: Creatine works best when taken daily, including rest days. Your goal is to keep your creatine stores full, so don’t skip a day!
Creatine is one of the most researched supplements, and the benefits are backed by science. Whether you’re looking to increase strength, boost recovery, or even improve brain function, creatine can be a simple addition to your routine with impressive results. As always, if you have any concerns or questions, reach out to a healthcare provider to make sure it’s the right fit for you.
Ready to try creatine or want to learn more about other effective supplements for your routine? Let’s chat!
