Creatine is having a moment. Once reserved for bodybuilders and gym bros, this supplement has quietly become one of the most well-researched, safest, and most effective performance boosters out there. But before you toss it into your morning smoothie, here’s what you actually need to know.
⚡ What Creatine Does
Creatine (a naturally occurring compound found in your muscles) helps your body produce more energy during high-intensity exercise. Translation?
-
You lift more.
-
You recover faster.
-
You might even see those muscles pop a little more.
It’s not just for the gym either. Research has also linked creatine to better brain performance during mental fatigue. Yes, beauty and brains.
🏋️‍♀️ Who Benefits Most
-
Anyone doing strength training, HIIT, or intense workouts.
-
Midlife or older adults looking to preserve lean muscle.
-
Vegetarians and vegans (they usually have lower baseline creatine levels).
If your exercise of choice involves weights, spin, tennis, or even pickleball—this could give you a little extra edge.
🧪 How to Take It
-
Dosage: 3–5 grams a day.
-
You can skip the “loading phase” unless you want faster results.
-
Best taken with water and food (carbs help with absorption).
đźš° What to Expect
-
A slight increase on the scale is normal—this is just your muscles holding more water.
-
It won’t “bulk” you up overnight.
-
Consistency is key—creatine works best when taken daily.
⚠️ When to Think Twice
Creatine is generally safe, but if you have kidney issues or other medical conditions, talk to your doctor first. And yes, hydration matters. Think of it as your cue to carry that water bottle like it’s an accessory.
✨ Bottom Line
If you want more strength, better performance, and a little extra glow, creatine might just be your new best gym buddy.
If your current workout consists of… walking to brunch? You probably don’t need it.
