Should You Be Taking Creatine? Here’s the Truth...
Whether you’re just getting started in the gym … or you’ve been crushing workouts for years, there’s a good chance someone has recommended creatine to you.
It’s one of the most popular supplements in the fitness world, and for good reason. Creatine has been heavily researched for decades, yet it still manages to get a lot of hate.
So, what’s the deal? Is creatine a performance booster, a health risk, or just hype? And most importantly … should you be taking it?
Let’s break it down.
What Is Creatine?
Here’s something you might not know, you’re already using creatine.
That’s because it’s naturally produced by your body from three amino acids: glycine, arginine, and methionine.
It’s also found in certain foods ... like red meat and fish. When it comes to natural supplementation, it doesn’t get much more natural than this.
What Does Creatine Do?
This part gets a little science-heavy, but we’ll keep it simple.
Creatine plays a key role in your body’s ATP energy system.
ATP is your body’s main energy source for high-intensity movements.
Think weightlifting, sprinting, jumping … basically any explosive activity.
During these movements, ATP breaks down into ADP, leaving your muscles temporarily “empty” of energy.
Creatine helps recycle ADP back into ATP, giving you more fuel to push harder and longer.
In simple terms: creatine helps you delay fatigue and perform better. That’s why it’s a favorite among athletes and gym-goers alike.
Should You Supplement with Creatine?
The short answer? Yes.
Even though your body produces creatine naturally, supplementing is like topping off your gas tank.
That little extra boost can help improve your workouts, body composition, and even mental focus.
Research shows that consistent creatine use can:
- Increase strength and power
- Improve sprinting and other high-intensity performance
- Support lean muscle growth
- Enhance cognitive function, focus, and memory
If you don’t eat much meat ... or are vegan or vegetarian, you may see even more benefits from supplementation.
How Much Creatine Should You Take?
Most research supports 5 grams per day.
You don’t need to cycle it ... consistent daily use is key. Most people notice benefits after about 4–6 weeks.
As for the type? Stick with creatine monohydrate. It’s the most studied, most proven, and most affordable form.
Any other claims about “superior” creatine are usually just marketing hype.
Creatine Myth-Busting
Let’s tackle some of the biggest myths:
- “Creatine causes kidney damage.” Extensive research shows it’s safe for healthy adults.
- “Creatine makes you bloat.” It pulls water into your muscles ... not your belly. That’s a good thing!
- “Creatine is just for men.” Women benefit just as much, from exercise performance to cognitive support.
The Bottom Line
Creatine is one of the most researched and misunderstood supplements out there. It can help you:
- Lift heavier and push harder in the gym
- Improve muscle definition and performance
- Enhance focus and cognitive function
If you want to get the most out of your workouts ... and maybe even your brain, creatine should be in your supplement routine.
If you need any help choosing the right one or help with anything fitness related ... just stop by your local S2. We're more than happy to help you get set up with the best plan to reach your goals!