Creatine’s Been Around for Decades — Because It Works

Creatine: Not New, Just Finally Getting the Attention It Deserves

Creatine isn’t some new “biohack” — it’s one of the most researched and proven supplements in sports nutrition. It’s been around for decades. I was introduced to it nearly 30 years ago by my dad. Back then, we didn’t have influencers or flashy supplement ads — we had studies, gym talk, and results.

Now, it's trending again, as if it's some new discovery. It’s not. But if you're still on the fence, here’s what creatine really does — without the marketing spin.

What Is Creatine?

Creatine is a compound naturally found in your body — mostly in muscle cells. It helps produce ATP, your body’s primary energy source during high-intensity exercise. Supplementing with creatine gives your muscles a bigger fuel reserve.

What Are the Real Benefits?

1. More Power, More Reps
   Creatine improves strength and performance during short bursts of intense effort — think weightlifting, sprinting, jumping. It helps you grind out that extra rep or push harder during your last set.

2. Better Muscle Growth
   More training volume means more stimulus for muscle growth. Creatine also helps muscles retain water, making them appear fuller and potentially aiding muscle protein synthesis.

3. Brain Benefits
   Emerging research suggests creatine may support brain function — particularly in sleep-deprived or mentally fatigued states. It’s not a cure-all, but it's promising.

4. Safe and Backed by Science
   Creatine monohydrate is one of the most studied supplements ever. It's safe for long-term use, with very few side effects for healthy individuals. It’s also affordable.

How Much Should You Take?

The most common and effective dose is 3 to 5 grams per day of creatine monohydrate.

You can do a “loading phase” — 20 grams per day split into 4 doses for 5-7 days, followed by 5 grams daily — but it’s not necessary. The daily low-dose approach works just as well, it just takes a bit longer to saturate your muscles.

Personally, I just take 5 grams daily. It’s simple, consistent, and it works.

Quick Reminder

Always talk to your doctor before starting any supplement — especially if you have underlying health conditions or take medications. Creatine is safe for most, but it’s smart to consult with a doctor.