Should I be taking Creatine?

In the world of fitness, the noise around supplements can be loud. Every few months it seems like there is a new wonder pill or powder that is going to give you never before seen gains or shred those last few stubborn kilos of fat. It can be hard to separate the hype from the real, research-backed essentials.

One supplement that I have been consistent in taking is creatine. Backed by decades of scientific studies and real-world results, creatine isn’t just another trend; it’s a proven tool for improving strength, muscle growth, and overall performance. But what exactly is it, and should you be adding it to your routine? Let’s dive in.

What is it?

Naturally found in the body and in foods like red meat and fish, creatine plays a key role in energy production—especially during high-intensity, short-duration activities like weightlifting and sprinting.

Power up your plate

Creatine helps to regenerate ATP which is the bodies main energy source for muscular contractions, sending nerve signals and powering chemical reactions.

During exercise, especially powerful movements like strength training or sprinting the body can deplete these stores quickly. Our bodies then use the phosphocreatine system to restore the ATP.

If its found in food naturally why should I be supplementing it?

Many people who eat a balanced and varied diet including meat and fish will get 1-2 grams of creatine per day. But studies that have looked at the performance benefits will use 3-5 grams per day to saturate the muscle stores.

This is particularly crucial for vegans and vegetarians, as their diet might lack sufficient amounts, potentially causing them to feel sluggish and fatigued.

Are there any side effects?

Creatine is one of the most researched supplements. A quick search online pulls up over 200,000 studies! It is widely regarded as one of the safest supplements for healthy adults to take. That said there are a couple of mild side effects to be aware of.

1. Water retention / Weight gain

   Creatine pulls water into your muscles sometimes leading to an initial weight gain of 1-2kg. This is not fat! Its water and muscle volume. Some people may feel "puffy", but this tends to stabilise.

2. Digestive discomfort

   Some users can experience bloating, gas or cramping, especially with large doses of poor-quality creatine.

How and when should I take it?

Consistently taking creatine daily is preferable to starting with a loading phase, which involves consuming a large amount initially.

• Stick to creatine monohydrate as it is the most studied and effective form.

• Timing isn't super critical, but post-workout may offer a slight edge when paired with carbs/protein.

• Take 3–5g daily, mix with water, juice or protein shake. I sometimes have mine in my coffee.

• Make sure to drink plenty of water during the day as creatine pulls water into our muscles

What benefits can I expect?

Creatine has many benefits and surprisingly not all of them are exercise related!

1. Expect improved strength & performance as it boosts power during high-intensity workouts.

2. It helps you to push harder and recover between sets by replenishing ATP, giving you more endurance during short bursts of activity.

3. Helps with muscle maintenance which is important during calorie deficits or aging and supports lean muscle growth.

4. Creatine supports cognitive function, mental focus, and may reduce mental fatigue. Which is beneficial during periods of stress, intense training or poor sleep.

5. Some research suggests creatine may help buffer mood swings and fatigue during the luteal phase of a woman's menstrual cycle.

6. It may help maintain bone density and muscle strength over time

   
   

   If you've hit a plateau in your sessions or need an extra boost during training, consider adding creatine as a supplement and see if you notice any changes!