Creatine - what is it for and is it the missing link in your training?

If you’ve been smashing your workouts but feel like you’re hovering just below your next big breakthrough, it might be time to add one simple tool to your routine: creatine.

Below is a quick primer you can read (or forward to a friend) in under three minutes. As always, reach out if you have questions or need a personalized plan.

1️⃣ More Strength & Power – Creatine lets your muscles recycle energy (ATP) faster, so you can build to heavier weights and sprint a little easier.

2️⃣ Lean-Muscle Growth – Pair it with steady resistance training and you’ll typically see bigger, leaner gains than training alone.

3️⃣ Better Anaerobic Performance – Ideal for WODs, short-burst cardio, —anything explosive that lasts under 30 seconds.

4️⃣ Speedier Recovery – Helps curb muscle damage and inflammation, meaning you bounce back fresher for the next session.

5️⃣ Brain Boosts – Early research shows creatine can sharpen memory and mental stamina—useful for work, study, and everyday parenting wins!

How to Use It Safely

Pick the Form: Creatine monohydrate is the gold-standard—affordable, backed by decades of data, and tasteless in water.

Daily Dose: 3–5 g per day (about one level teaspoon). Take it whenever it’s convenient; consistency beats timing.

Hydration Matters: Creatine pulls water into muscle cells, so aim for an extra glass or two of H₂O.

No “Creatine Bloat”: Most people see no noticeable weight gain beyond healthy, hydrated muscles.

Stick With It: Benefits build over 2–4 weeks of daily use; don’t expect magic after a single scoop.

Who Should (and Shouldn’t) Use It?

Great fit: Athletes over 16 yrs, anyone lifting 2-plus times per week, vegans/vegetarians (lower dietary creatine), and those chasing mental edge.

Check first: If you have kidney issues or are pregnant/breastfeeding, chat with a doc or dietitian.