Why Creatine Could Be Your New Strength Staple

So are we. And with endless workout routines, supplement options, and so-called “fitness hacks” out there, it can be difficult to figure out the best way to make that happen.

Enter creatine, a strength-supporting supplement that’s been studied and tested for its ability to promote muscle health, improve exercise performance, and give your strength training a boost.

One of the most extensively researched amino acid derivatives, creatine does more than just support muscular health. According to UCLA Health, “Creatine has been well-established in the sports world for decades, but what’s new is the breadth of research. Studies are now exploring potential roles in brain health, mood and aging, in addition to strength and performance.”

Want to know the key benefits of creatine? We broke it down for you:

Boosts Strength
Creatine is known to improve strength and endurance when used in tandem with strength training. It’s said to promote lean, toned muscle and help counteract muscle loss related to aging.

Improves Workout Performance
When adding creatine to your fitness routine, you may experience an increase of energy and endurance. Because you’re able to workout longer and with more vigor, the effects of your workout may be more pronounced.

Enhances Recovery
Creatine is said to improve cellular hydration while decreasing markers of inflammation, thus accelerating recovery time between exercise sessions. This can allow for less soreness in the days following your workout, making you less prone to injury and overall fatigue.

Supports Mental Clarity
Said to be linked to cognitive and mental energy benefits, creatine can support acuity and working memory. In some cases, it may even enhance focus and decision-making capabilities.

While most creatine powders will come with instructions, a good rule of thumb is to take 3–5 grams daily to improve exercise performance and muscle mass. If you’d prefer to jumpstart your creatine journey, you can take 20g daily (divided into 4 doses) for 5-7 days to penetrate muscles faster, followed by the 3-5g maintenance dose. Just mix it up with your drink of choice and make sure you stay well-hydrated throughout the day!

It may seem intuitive to take creatine right before your workout, but research actually suggests that the supplement is most effective post-exercise. It has been said that because your muscles are more receptive to nutrient uptake after exercise, post-workout creatine can maximize absorption and enhance recovery. All of that being said, daily consistency matters most for building muscle and strength with creatine.

What is creatine and why should I consider it?
Creatine is one of the most extensively researched amino acid derivatives that supports muscular health, improves exercise performance, and gives your strength training a boost. We love it as a strength-supporting supplement that can help you reach your fitness goals this year.

How does creatine boost strength?
Creatine is known to improve strength and endurance when used in tandem with strength training. It promotes lean, toned muscle and helps counteract muscle loss related to aging.

Can creatine improve my workout performance?
When you add creatine to your fitness routine, you may experience an increase of energy and endurance. Because you're able to workout longer and with more vigor, the effects of your workout may be more pronounced.

Does creatine help with recovery after workouts?
Creatine is said to improve cellular hydration while decreasing markers of inflammation, thus accelerating recovery time between exercise sessions. This can allow for less soreness in the days following your workout, making you less prone to injury and overall fatigue.

Can creatine support mental clarity and focus?
Said to be linked to cognitive and mental energy benefits, creatine can support acuity and working memory. In some cases, it may even enhance focus and decision-making capabilities.

What benefits does creatine offer beyond muscle support?
Studies are now exploring potential roles in brain health, mood and aging, in addition to strength and performance. Research shows creatine does more than just support muscular health.

Does creatine cause weight gain?
Creatine may cause a slight increase in water weight initially due to improved cellular hydration, but it does not cause fat gain.

When should I take creatine?
Creatine can be taken at any time of day; consistency matters more than timing. Many people take it with a post-workout shake or meal.

How long does creatine take to work?
Most people notice improvements in strength and performance within 2–4 weeks of consistent daily supplementation.

Think you’ll give creatine a try? You have our (strong) support.