The Benefits of Creatine: A Comprehensive Guide

I’d vaguely heard of the fitness supplement creatine but never paid much attention. It’s something I always associated with heavy-duty weightlifters. Lately, though, it’s been popping up everywhere. When I learned it’s actually a naturally occurring compound found in our bodies—mostly in our muscles—I was intrigued.

Creatine helps supply energy to our cells, especially muscle cells, by supporting the production of ATP (adenosine triphosphate), the body’s primary energy currency. The result? It can help maintain and even build muscle mass—if you’re working out.

Where Creatine Comes From

• Natural Production: Your body makes creatine from amino acids, mainly in the liver and kidneys.

• Dietary Sources: You can also get it from food, especially red meat and seafood.

• Supplement Form: It’s widely available as a dietary supplement.

  
  

What Creatine Does

• Increases Strength and Power: Creatine is popular among athletes and gym-goers for improving performance in high-intensity, short-duration activities like weightlifting or sprinting.

• Supports Muscle Growth: It enables more intense training and draws water into muscle cells, helping muscles grow.

• May Support Brain Function: Some evidence suggests it can aid cognitive performance, especially during stress or lack of sleep.

  
  

Types of Creatine

Creatine Monohydrate

• Affordable: This is the most cost-effective option.

• Well-Researched: It is the most researched and proven form.

• Improves Muscle Strength: It enhances muscle strength, power, and growth.

• Preserves Muscle: Helps preserve muscle during calorie restriction, inactivity, or aging.

• Water Retention: May cause mild water retention in muscles.

• Ideal for Vegetarians and Vegans: Especially useful for those who do not consume meat.

  
  

Best choice for both maintaining and building muscle.

Creatine HCL (Hydrochloride)

• Less Research: Same benefits as monohydrate but with less research backing it.

• Water-Soluble: Claimed to be more water-soluble and easier on the stomach.

• Comfort Over Performance: Good alternative if monohydrate causes bloating.

  
  

Focused more on comfort and digestion than performance differences.

Other forms exist, but research hasn’t shown consistent advantages over monohydrate.

Safety of Creatine

• Generally Safe: Creatine is safe for most people when used as directed (always check with your doctor first).

• Well-Studied: It is one of the most studied sports supplements.

• Long-Term Use: Safe for long-term use.

  
  

Possible Side Effects

• Water Retention: Mild water retention in the muscles.

• Initial Weight Gain: Possible initial weight gain of 1–3 lbs from water.

• Stomach Discomfort: Possible stomach discomfort—staying hydrated helps.

  
  

Dosage Recommendations

Faster Saturation

• Days 1 to 5: 20g per day, split into 4 doses (5g each).

• After Day 5: 3–5g per day to maintain.

  
  

Slower, Steady Approach

• Daily Intake: Take 3–5g per day consistently.

• Saturation Time: Takes about 3–4 weeks to fully saturate muscles.

• Cycling: Cycling (e.g., 8 weeks on, 4 weeks off) is optional, not required.

  
  

💧 Drink enough water—creatine pulls water into your muscles.

My Experience with Creatine

Now in my 50s, I’ve found it harder to maintain and build muscle despite regular workouts—so I decided to try creatine.

I immediately found:

• Increased Lifting Capacity: I can lift heavier weights.

• Easier Cycling: Riding uphill on my bike is easier, requiring less effort and no stops.

  
  

I can confidently say it’s made a difference! I know it will take time and consistency to build more muscle, which will mean a higher metabolism and less body fat—I can't wait!

When I asked my physio about creatine, she said:

“It’s the only supplement I recommend everyone take for the rest of their lives to help maintain muscle mass as we age.”

She also mentioned that if you’re taking it long-term, you could reduce the dose by half—and that Costco now carries it.

Check with your doctor to make sure it’s right for you.

Conclusion

Creatine is a powerful supplement that can help enhance your fitness journey. Whether you’re looking to build muscle, improve strength, or even support cognitive function, it offers a range of benefits. As with any supplement, it’s essential to consult with a healthcare professional to ensure it aligns with your health goals.