The King of Supplements: Why You Should Be Taking Creatine
Creatine is safe and effective, and for more than just building muscle.
If you walked into a supplement store in the 1990s, Creatine was kept behind the glass. It was viewed with suspicion: something only bodybuilders used, likely dangerous, and definitely "unnatural."
Thirty years later, Creatine Monohydrate is the most researched sports supplement in history.
The verdict is in: It is safe. It is effective. And it isn't just for building muscle.
Here is the deep dive on what creatine actually does and why your brain needs it as much as your biceps.
What is Creatine?
Creatine is not a steroid. It is a compound formed of three amino acids: L-arginine, glycine, and L-methionine. Your body produces it naturally in the liver and kidneys, and you consume it when you eat red meat and fish.
However, to get the performance benefits we see in studies, you would need to eat about 2–3 pounds of raw steak a day. That is why we supplement.
Benefit 1: The Energy Currency (Muscles)
Your body runs on ATP (Adenosine Triphosphate). When you contract a muscle, you break a phosphate molecule off ATP, turning it into ADP (Adenosine Diphosphate).
Once it becomes ADP, the battery is dead.
This is where creatine steps in. Creatine stored in your muscles carries a "spare" phosphate molecule. It donates this phosphate to the dead ADP, instantly recharging it back into ATP.
The Result:
You can do 2 more reps when you would usually fail.
You can sprint 5 seconds longer.
You recover faster between sets.
Benefit 2: Fuel for Thought (The Brain)
This is the new frontier of research. Your brain is an energy hog… it uses about 20% of your body's calories. Just like your muscles, your brain cells rely on ATP for energy.
Recent studies suggest that creatine supplementation can improve cognitive function, reduce mental fatigue, and even help protect against neurodegenerative diseases. It is effectively "fuel for thought," helping you stay sharp during complex tasks or when you are sleep-deprived.
Benefit 3: Super-Hydration
Creatine is "osmolytic." This means it draws water into the muscle cell.
This is a powerful advantage. A well-hydrated muscle cell is more anabolic (primed for growth) and more resilient to heat. Research on athletes training in high heat shows that creatine users actually have better thermoregulation and endurance because their body holds water where it matters most which is inside the tissue, not under the skin.
Creatine is safe and effective, and for more than just building muscle.
Creatine is not a replacement for other healthy habits.
How to Take It
Type: Creatine Monohydrate. (Ignore HCL, Ethyl Ester, or liquid forms. They are more expensive and less effective).
Dose: 3–5 grams per day.
Timing: Taking it with a meal (carbs/protein) helps drive it into the muscle cells.
The Caffeine Rule: While generally safe to mix, some data suggests high doses of caffeine might slightly interfere with absorption. If you want to be perfect, put it in your post-workout shake rather than your morning coffee. But if the coffee helps you remember to take it, stick with the coffee. Consistency wins.
Where Creatine Fits In
Creatine can be a useful tool, but it’s not a shortcut. Like any supplement, it works best when the foundations are already in place: eating enough protein each day, filling your plate with vegetables, staying hydrated, sleeping well, and training consistently. Supplements sit at the top of the pyramid, not the base. If the basics are shaky, creatine won’t fix the problem.
If you’re unsure whether creatine makes sense for you, or you want help dialing in the fundamentals then our nutrition and lifestyle coaching is here to help. We’ll build a plan that fits your training, your goals, and your real life so you can get results that actually last. Book in here for your free consultation.