14/10/2025
CREATINE: WHAT IT IS & WHY IT WORKS
Creatine is one of the most researched and proven supplements in the world - used by athletes, lifters, and everyday gym-goers to boost performance, strength, and muscle growth.
It’s a naturally occurring compound found in red meat and fish and produced by the body. Stored in your muscles, it acts as a quick energy source during short, intense efforts like lifting, sprinting, or HIIT.
Supplementing with creatine monohydrate increases these energy stores, allowing you to lift heavier, push harder, and recover faster.
Studies show it can improve strength and power by 5–15%, and when paired with consistent training, users often gain 2–4lbs of lean muscle within a few months.
Beyond muscle, creatine supports faster recovery, better glycogen replenishment, and even cognitive function — improving focus and reducing mental fatigue. Vegetarians and older adults particularly benefit due to lower baseline levels.
How to Take It:
3–5g daily, mixed with water or your protein shake. Timing isn’t critical, but post-workout with carbs and protein may aid uptake. No need to cycle off — long-term use is safe and effective.
Bottom line — creatine monohydrate is affordable, well-researched, and one of the most effective supplements you can take for performance, muscle growth, and long-term health.
