Creatine 101: What You Need to Know
Creatine is one of the most researched and effective supplements available today. Whether you’re an athlete, gym-goer, or just someone looking to improve your energy levels and brain health, creatine has something to offer.
In this blog post, we’ll explain creatine, its benefits, how to take it, and common myths so you can decide if it’s right for you!
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce quick energy for high-intensity activities like lifting weights, sprinting, and jumping. It’s also found in foods like red meat and fish, but supplementation is the best way to maximize muscle creatine stores.
Why does this matter? More creatine in your muscle means better performance, faster recovery, and even cognitive benefits!
Benefits of Creatine
Increases strength & Power
Helps you push harder in the gym
Enhances Muscle Growth
Aids in muscle repair and recovery
Boosts Endurance & Performance
Provides sustained energy
Supports Brain Function
May improve cognitive performance
Aids Hydration & Muscle Cell Volumization
Increases water retention inside muscles for better function
These benefits make creatine an excellent supplement for athletes and individuals looking to optimize their health.
How to Take Creatine
Daily dosage: 3-5g per day
Timing: Anytime - consistency is more important than timing
Mix With: Water, juice, or your protein shake
Loading Phase? Not necessary - regular daily intake works just fine
Myths vs. Facts
Myth: Creatine causes kidney damage
Fact: Creatine is safe for healthy individuals and does not harm kidney function.
Myth: Creatine makes you bloated
Fact: It increases water retention inside muscle cells, which improves muscle performance, not bloating under the skin
Myth: Creatine is only for bodybuilders
Fact: Creatine benefits everyone-from endurance athletes to older adults looking to preserve muscle mass and even individuals seeking cognitive benefits
Who Should Take Creatine?
Athletes & Gym-Goers
Improves strength, endurance, and recovery
Endurance Athletes
Supports energy production and reduces fatigue
Anyone Looking to Boost Brain Function
Studies suggest creatine may help with memory and cognitive performance
Vegans & Vegetarians
Since plant-based diets are low in natural creatine, supplementation can be especially beneficial
Recommended Brands
Optimum Nutrition (they have a flavored option!)
dotFIT (they have a flavored option!)
Final Thoughts: Should You Take Creatine?
To enhance performance, recovery, and even cognitive health, creatine is a safe, effective, and research-backed supplement worth adding to your routine.
Follow @jemnutrition_ on Instagram for more science-based nutrition and fitness tips!