Maximizing your Gains: A Beginner's Guide on How to Use Creatine
- Cole Mercer
- Mar 18
- 3 min read
Today we would like to talk to you about Creatine; what it is, what its good for, and why it’s the most highly recommended supplement for anyone looking to improve their health and fitness.
Creatine is one of the most well-researched and effective supplements for both athletic performance and general health, with thousands of studies and highly conclusive meta-analyses. It is commonly associated with strength and muscle gain, its benefits extend far beyond the gym, supporting cognitive function, metabolism, and overall cellular health.
How Creatine Works
The body requires a high-energy molecule called adenosine triphosphate (ATP) to use muscle, but ATP degrades quickly when created in our cells. To have an indirect but easily available source of ATP, the body will store phosphate by combining phosphate + creatine to create phosphocreatine. This is quickly exchangeable for ATP during high intensity, short duration activities (like weightlifting, sprinting, or even just getting up our of your chair after sitting for a long time). This is creatine's only real use in the body, and as a result allows for us to supplement it with almost no downsides.
Benefits of Creatine for Health and Fitness
Increased Strength and Power - Supplementing with creatine enhances ATP production, improving performance in explosive movements like lifting, sprinting, and jumping. This leads to greater training volume and long-term strength gains.
More creatine = more force = heavier weights = more muscle = more creatine = more force etc. etc. etc.!
Enhanced Muscle Growth and Recovery - Creatine promotes cellular hydration because it requires water to store it in the muscle. This increases muscle volume and can aid in protein synthesis. It also reduces inflammation and oxidative stress, aiding in faster recovery after exercise.
Improved Brain Function - The brain also relies on ATP for energy. Studies suggest that creatine supplementation can enhance cognitive function, particularly in tasks requiring short-term memory and quick thinking, as well as in sleep-deprived or aging individuals. Many senior adults find that creatine helps reduce brain fog!
Protects Against Neurological Decline - Research indicates that creatine supplementation may benefit neurological conditions such as Parkinson’s and Alzheimer’s by improving mitochondrial function and reducing cell damage.
Are there any downsides to Creatine Supplementation?
Kidney Health? A common myth was that creatine was bad for your kidneys; this has been debunked by numerous scientific studies; creatine can be supplemented in near perpetuity without negative effects on the kidneys, especially if you are active and well hydrated.
Tummy Aches? Some people will experience mild stomach discomfort when supplementing creatine in high doses; to avoid this, it is best to take the supplement at roughly the same time each day with food and sufficient water.
Bloating? The final potential downside is the feeling of bloating because of pulling more water into your muscle cells. This also results in a mild water weight gain. Starting supplementation in an adequate hydration status and continuing to stay hydrated while supplementing is the best way to avoid feeling bloated over the long term.
On average, most people should have no problem supplementing with creatine if you remain active. The best combination to avoid side effects are to stay hydrated, take with food, and continue to strength train.
What do I buy?
There are two common forms of creatine: Creatine Monohydrate and Creatine HCl. Monohydrate is cheaper most of the time and works just fine. HCl is one that may be easier to digest for some individuals, but tends to be more expensive. I’ve utilized monohydrate for over 12 years with zero problems.
There are a LOT of creatine supplements out there; most of them are fine, but some of them are just marketing “fluff”. Avoid being sold on any creatine supplement that claims to have another form of “technology” to increase uptake, or has ANYTHING else in it besides creatine, it is primarily a scam to increase profit margin.
How much do I take?
The recommended dosage is between 3-8 grams per day depending on body size (I weigh 245 lbs and I do 6-8 grams per day). I don’t recommend doing any form of “loading phase”, even if it is recommended by the manufacturer. Take with water and with food for the best chance of avoiding any stomach discomfort.
Conclusion
Creatine is more than just a muscle-building supplement—it's a powerful compound that supports energy production, brain function, recovery, and overall health. Safe and widely studied, it’s a beneficial addition to most fitness and wellness routines. Whether you're an athlete, an active individual, or simply looking to optimize your health, creatine can be an effective tool in your regimen.
If you have any questions, feel free to ask your trainer or myself and we would be happy to guide you further!