Essential Supplements Series: Creatine

Creatine: The One Supplement You’re Probably Missing Out On 

 

If you’re looking to boost your performance, recover faster, and even improve your brain function, creatine should be a staple in your routine. It’s not just for bodybuilders—both men and women can benefit massively from taking it daily. Here’s why, and how to make the most of it.  

 

Why Creatine is a Game-Changer for Both Men & Women 

For Men:  
✅ Strength & Power – It’s no secret that creatine helps pack on muscle and increase explosive power. Whether you're lifting heavy, sprinting, or doing HIIT, creatine will help you push harder.  

✅ Better Recovery – If you’re sore for days after training, creatine helps speed up muscle repair and reduces inflammation so you can hit the gym more often.  

✅ Brain Function & Energy – It’s not just for muscles—creatine fuels your brain, too. It can help with focus, mental clarity, and even reduce fatigue from long workdays.  

For Women:
🔥 Lean Muscle Without Bulk – Women naturally have lower creatine stores than men, meaning supplementation helps build lean muscle and tone without unwanted bulk.  

🔥 Boosts Energy & Endurance – Whether you're doing CrossFit, Pilates, or running marathons, creatine helps sustain energy levels so you don’t burn out mid-workout.  

🔥 Brain, Skin & Mood Benefits – Studies show creatine improves memory, cognitive function, and even supports hormone balance. Some research even suggests it may help with anxiety and depression.  

🔥 Prevents Age-Related Muscle Loss – If you’re over 30, creatine helps preserve muscle and metabolism, keeping you strong as you age.  

 

How to Take Creatine Daily (Without Overthinking It)

📌 Recommended Dosage:

  • 3-5g daily – No need to load or cycle it. Just take it consistently.  
  • Mix it with water, juice, or your protein shake. It dissolves better in warm liquids.  
  • Best time to take it? Anytime! But post-workout with carbs can help absorption.  

🚫 Common Mistakes to Avoid:

  • Not drinking enough water – Creatine pulls water into your muscles, so stay hydrated.  
  • Expecting instant results – It takes a week or two to fully saturate muscles, but once it does, you’ll notice the benefits.  
  • Worrying about bloating – The "water weight" is in your muscles, not under your skin, so it won’t make you look puffy.  

 

What Type of Creatine Should You Get?

Creatine Monohydrate – The most researched, effective, and affordable form. Just stick with this.  

Best Creatine Brands (High-Quality & No BS):

  • Momentous 
  • VIVO Life (Personal favourite, cheap and comes in a bag for easy transport)
  • Thorne Creatine

Final Thoughts (and a Quick Disclaimer) 

✔ Creatine is safe, effective, and not just for athletes.
✔ It won’t make you bulky, cause bloating, or wreck your kidneys (that’s a myth).  
✔ If you want better workouts, faster recovery, and sharper focus, take it daily.  

📢 Before starting any supplement, check with a healthcare professional—especially if you have pre-existing health conditions.

Now go grab some creatine and start reaping the benefits 💪🔥

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