Everything you need to know; Creatine

Creatine: What It Is, How It Works, and Why You Might Want to Take It

Creatine is one of the most well-researched and widely used supplements in the fitness and sports nutrition world. Naturally found in muscle cells and sourced from foods like meat and fish, creatine helps your muscles produce energy during short, high-intensity activities such as sprinting or weightlifting.

🔬 How Creatine Works

Creatine plays a key role in the phosphocreatine energy system, which provides rapid energy for high-intensity efforts lasting about 8–10 seconds. Think sprinting, jumping, or lifting a heavy weight—this is where creatine shines.

💪 Proven Benefits of Creatine Supplementation

Scientific research supports a wide range of benefits of creatine across multiple exercise types and even beyond athletic performance:

Exercise Type	Intensity/Duration	Key Benefit
High-intensity lab/field tests	Maximal <30 sec	Increased peak power, decreased fatigue, faster sprint times¹
Swimming	Repeated sprints	Improved performance over intervals, enhanced power⁸
Resistance training	Intermittent	Greater lifting volume, more reps at a given weight, improved strength, increased lean mass⁹⁻¹⁰
Sprinting after endurance	Maximal <30 sec	Higher power output, reduced fatigue, quicker sprint times¹
Rehabilitation after inactivity	N/A	Better muscle maintenance, increased glycogen, improved recovery¹¹
Brain health (e.g. concussion, sleep deprivation)	N/A	Enhanced cognitive function, support during brain energy deficits, reduced oxidative stress and inflammation

🧠 Other Potential Benefits

• Enhanced recovery post-exercise

• Increased muscular growth

• Higher max-effort capacity

• Cognitive benefits during periods of stress or concussion recovery

• Support for aging populations or those with neurological conditions

  
  

🧪 Best Way to Take Creatine

There are two main ways to saturate your muscles with creatine:

💥 Option 1: Loading Phase (Faster Method)

• 5g creatine 4x per day

• Saturation achieved in 5–7 days

⏳ Option 2: Daily Dose (Slower Method)

• 5g creatine once daily

• Saturation achieved in ~1 month

✅ Maintenance Dose (Ongoing)

• 3–5g creatine per day

• Take at any time of day, preferably with a meal or post-workout

⚠️ Is Creatine Safe?

Yes, creatine is considered safe for healthy individuals, with numerous studies supporting its long-term use. However, it’s always recommended to consult a healthcare professional before starting any new supplement—especially if you have underlying health conditions.

📝 Take-Home Message

Creatine won't make or break your progress, but it's a smart and evidence-based supplement for anyone engaging in high-intensity or resistance training. Think of it as a performance enhancer that can help you:

• Push out one more rep 💥

• Sprint that little bit faster 🏃‍♂️

• Recover more efficiently post-training 🧘‍♀️

• And even support your brain and cognitive health 🧠

For most active individuals, creatine is an easy win.