Are you looking to take you training to the next level? If you're serious about your health and fitness you have probably already done some research and started taking creatine. 
Creatine is backed by decades of research and is now known to be more than just a muscle builder, it's a proven performance enhancer that supports energy levels, recovery and even brain function. Here is my breakdown on what creatine does, what you can expect and why I feel creatine is essential for EVERYONE!! 

Creatine is a compound made from three amino acids—arginine, glycine, and methionine. It’s produced in your liver and kidneys and stored mostly in your muscles. You also get some creatine through foods like red meat and fish.

In your muscles, creatine helps regenerate ATP (adenosine triphosphate), your body’s primary energy source for short, explosive movements like sprinting or lifting weights.

When you train hard, your muscles use ATP for energy—but your body can only store a small amount. That’s where creatine steps in. It helps replenish ATP quickly by increasing levels of phosphocreatine in your muscles.

Think of ATP like your phone battery during a workout: creatine is the fast charger that keeps it from dying mid-set.

This is why creatine supplementation improves performance in high-intensity, short-duration activities like sprinting, jumping, and heavy lifting.

Most people who take creatine notice a few key effects:

• Faster recovery between sets: With more ATP on hand, you feel less fatigue and bounce back quicker.
• Increased muscle volume: Creatine pulls water into your muscle cells, making them look fuller and promoting muscle growth over time.
• Weight gain (initially): You may see an increase in scale weight in the first week due to water retention—not fat!
• Cognitive benefits (for some): Creatine can improve focus, memory, and mental performance, especially if you eat little or no meat.

You can take 5 - 15grams daily or do a “loading phase” of 20 – 30 grams per day (split into 4 doses) for 5–7 days to saturate your muscles faster.

Yes, creatine causes water retention—but not the bloated, under-the-skin kind many people worry about. It draws water into your muscle cells, which can actually make your muscles look bigger and feel stronger.

That said, the scale will likely go up a few pounds, which is totally normal and expected.

Creatine isn’t just for bodybuilders and gym junkies.

• Strength & power athletes (e.g., sprinters, lifters, football players)
• Recreational gym-goers looking to build muscle and train harder
• Vegetarians or vegans, who tend to have lower natural creatine levels
• Older adults, for maintaining muscle and supporting cognitive function
• Anyone under high cognitive or physical stress (studies show benefits in mental performance under sleep deprivation or stress)

For endurance athletes, the benefits may be more limited, but creatine can still help during strength blocks or cross-training phases.

Creatine is one of the safest supplements out there—but it’s not completely side-effect-free.

Common side effects include:

• Stomach discomfort or bloating (especially if taken in large doses or without enough water)
• Temporary weight gain from water retention
• Mild cramping (rare and usually resolved by staying hydrated)

And no—creatine doesn’t damage your kidneys if you’re healthy. This myth has been repeatedly debunked by scientific studies. Still, if you have pre-existing kidney issues, check with a healthcare provider before supplementing.

Creatine is effective, affordable, and safe. It helps boost power output, supports muscle growth, and may even benefit brain function. Whether you’re trying to improve your workouts, gain muscle, or keep your brain sharp, creatine is a supplement worth considering.