When it comes to enhancing strength, power, and muscle mass, creatine is the gold standard in sports supplementation.
Despite creatine is one of the most widely researched sports supplements out there is still a lot of confusion and myths around its use.
Ironically, despite the overwhelming evidence supporting its benefits, women especially are hesitant to add it to their routine. Yet “debloat pills” and “hormone balancing blends” get eagerly scooped up with no question.
While I will have to dedicate a whole other blog to supplements of that nature… Creatine I confidently suggest as a staple if you’re serious about improving not only your performance and physique, but also your long term health.
How Does Creatine Work?
To understand why creatine is so effective, and why you might want to consider adding it in- you need to first know how the body produces and uses energy during exercise.
The Phosphagen System is the primary energy system your body relies on during short bursts of high-intensity activity. Think driving up out of the bottom of a squat, or sprinting. This system uses adenosine triphosphate (ATP) to fuel muscle contractions. However, ATP stores in your muscles are limited and get depleted quickly.
This is where creatine phosphate comes in. You do get creatine in your diet through animal proteins, however, supplementing with creatine increases the body’s available creatine, allowing for faster regeneration of ATP. The result? More available energy for your muscles, leading to increased power, endurance, and overall performance.
What Are the Benefits of Creatine?
Creatine can allow you to work longer at higher intensities. It helps you improve your strength and performance, resulting in more muscle growth and positive physique changes.
While you may not feel these changes, creatine has been well studies to show the following benefits :
Increased Strength & Power – More ATP means more energy to lift heavier and train harder.
Enhanced High-Intensity Performance – Creatine allows you to work longer at higher intensities during all-out, high-power activities (like lifting a weight!).
Improved Anaerobic Capacity – Helps sustain high-intensity exercise for longer durations.
Endurance Performance- Creatine supplementation may support adaptations in endurance training by enhancing mitochondrial efficiency and reducing inflammation, ultimately leading to improved stamina and reduced perceived exertion.
Aerobic Adaptations–Creatine can promote more aerobic fitness by improving glycogen storage, buffering acidosis, and aiding in recovery- all helping you sustain training for longer.
Reduced Fatigue – Aids in quicker recovery in and between all training sessions.
Increased Muscle Mass – By improving performance, creatine helps build muscle more effectively.
Neuroprotective & Bone Health Benefits – Emerging research suggests creatine may support cognitive function and bone strength.
Creatine & Women's Health
During periods of hormonal fluctuations—such as menstruation, pregnancy, postpartum, and menopause—creatine may play a crucial role in maintaining energy levels and muscle function. In postmenopausal women, higher doses of creatine (approximately 0.3 grams per kilogram of body weight daily) have been associated with improvements in muscle mass and function, especially when combined with resistance training.
Additionally, emerging evidence suggests that creatine may support cognitive function and bone health, offering neuroprotective effects and potentially mitigating age-related cognitive decline. Way cool! And one of the reasons I feel creatine supplementation as a valuable strategy for women aiming to enhance physical performance, support mental well-being, and promote overall health throughout their lifespan.
What Type of Creatine Should You Take?
Creatine Monohydrate is the most studied and proven form. It’s affordable, highly effective, and widely available. Other forms exist, but none have been shown to outperform monohydrate in terms of effectiveness and cost.
Legion is a third party tested company that I have been using for years. You can use code FORD to try any of Legion's creatine products.
How Much Creatine To Take?
When starting creatine supplementation, there are two common approaches:
Maintenance Dosing: Take 5 grams per day consistently. Over time (approximately 3-4 weeks), your muscles will reach full saturation.
Loading Phase (Optional): If you want to saturate your muscles faster, take 20-25 grams per day (split into 4-5 doses) for 4-7 days. After that, drop to a maintenance dose of 5 grams daily.
I generally recommend option one for most of the people I work with.
For specific benefits like recovery from traumatic brain injury , up to 20g a day may be recommended.
Timing doesn’t matter – you can take creatine any time of the day. Whenever you remember is what's most important. And if you miss a day- no stress!!
Will Creatine Make Me Gain Weight or Cause Bloating?
One of the biggest concerns people have is weight gain and bloating. Here’s the reality:
Water Retention: Creatine pulls water into the muscles, making them appear fuller. This can lead to a small increase in weight (typically 1-2 kg), but it’s intracellular water, not fat gain and the body regulates after a few weeks. It’s good weight!
Bloating & GI Issues: Some people experience mild bloating or digestive discomfort, especially when doing a loading phase. This can be mitigated by sticking to a 3-5 gram daily dose instead of loading. Some may do beer with a buffered form of creatine monohydrate if they are sensitive to fluid shifts.
We also recommend taking away from caffeine and this tends to resolve any GI issues for clients.
Muscle Growth: Creatine supports muscle development, which means any weight gain is likely due to increased lean mass, not fat.
Don’t let the number on the scale dictate your progress. A slight increase in weight due to muscle growth is a good thing, as more muscle means better performance and aesthetics.
Creatine Safety: What Does the Science Say?
The International Society of Sports Nutrition (ISSN) recently released a press statement reaffirming that creatine is one of the safest and most effective supplements out there. They emphasized its benefits extend across all age groups—from young athletes to older adults.
There is no scientific reason to restrict creatine use, as it has been shown to support not only performance but also overall health.
What about kidney health? One of the most persistent myths is that creatine is harmful to the kidneys. However, numerous studies have demonstrated that creatine supplementation does not negatively impact kidney function in healthy individuals. Even long-term use at recommended doses has shown no adverse effects on renal health. Those with pre-existing kidney conditions should consult a healthcare provider, but for the general population, creatine remains a safe and beneficial supplement.
So if you’ve been on the fence due to outdated myths, you can rest assured that creatine is a tried-and-true powerhouse supplement.
Creatine is one of the safest, most effective, and well-researched supplements available. If your goal is to get stronger, build muscle, and improve performance, there’s no reason not to take it.
More energy. More strength. More muscle.
If you’re not using creatine yet, consider adding it to your routine – your future, stronger self will thank you!