Should I Take Creatine?

From Muscle Gains to Brain Health

What is Creatine?

Creatine is a natural substance produced by your liver, kidneys, and pancreas. It’s converted into phosphocreatine and stored in your muscles, where it plays a crucial role in producing ATP (adenosine triphosphate), your body’s primary source of energy. Every time you move, lift, or sprint, ATP is involved. So, when you work out—especially during high-intensity exercises—your body relies on creatine to generate the energy needed to push through those reps.

You can also get creatine from animal products like meat and seafood, but for most people, supplementation can help optimize their creatine levels, especially if you’re aiming to enhance performance, recovery, or muscle growth.

Why Take Creatine?

Creatine supplementation, particularly creatine monohydrate, has been extensively studied and proven to be beneficial for both physical and mental performance. If you’re focused on improving your strength, endurance, or recovery after workouts, creatine can help you reach those goals faster.

Plus, it’s not just about physical gains—creatine has also been shown to support brain health and cognitive function.

MORE benefits of creatine supplementation:

1. Improved Exercise Performance

Creatine provides your muscles with additional energy, helping you work harder during high-intensity exercise. Whether it’s lifting heavier weights, completing more reps, or sprinting faster, creatine can give you that extra boost. Over time, this can lead to better strength, power, and endurance, allowing you to break through fitness plateaus.

2. Faster Recovery

Creatine helps speed up the resynthesis of ATP, meaning your body can recover faster after intense exercise. This is especially important if you’re training frequently or participating in sports where recovery time is limited. By supplementing with creatine, you’ll be able to bounce back quicker, reducing muscle soreness and fatigue.

3. Increased Muscle Growth

One of creatine’s well-known benefits is its ability to promote muscle growth. When creatine increases the water content in your muscle cells, it triggers muscle repair and growth. Over time, this can lead to increased lean body mass and stronger muscles.

4. Brain Health Support

Did you know creatine benefits the brain as well? Research suggests that creatine supplementation may help improve cognitive function and protect against neurological decline. Creatine plays a role in maintaining brain energy, making it a powerful tool not just for physical performance but for mental sharpness as well.

Is Creatine Safe?

For most healthy individuals, creatine is safe to use. However, those with kidney or liver conditions should avoid creatine supplements unless directed by a healthcare professional. While side effects are rare, some people may experience minor issues like water retention or stomach discomfort, which typically subside after a few weeks.

Who Should Take Creatine?

Not everyone needs to supplement with creatine, but certain groups may benefit more than others. If you follow a plant-based diet (like vegans or vegetarians), you may not be getting enough creatine from your food, so supplementation can fill that gap. Additionally, athletes and fitness enthusiasts who engage in high-intensity training, such as weightlifting, CrossFit, or sprinting, can benefit from the performance and recovery boosts creatine provides.

Choosing the Right Creatine Supplement

At Salus Nutrition, I recommend YOLKED (SALUS20 to save 20%) or Thorne Creatine Monohydrate (Get 10% and Free Shipping) for its high quality, purity, and effectiveness. Thorne is a trusted brand known for producing clean, research-backed supplements, and their creatine monohydrate is 100% bioavailable, ensuring your body can fully absorb and utilize it.

If you’re ready to take your workouts to the next level and support your brain health at the same time, creatine might be the right choice for you. Remember, though, supplements are just one part of the puzzle—you still need to stay consistent with your training and nutrition to see results.

Interested in trying Creatine?

Creatine is much more than just a muscle-building supplement. It’s a tool that can enhance both physical and mental performance, improve recovery, and help you reach your fitness goals. Whether you’re an athlete, gym-goer, or someone simply looking to optimize your health, creatine could be the missing piece in your routine.

As always, it’s important to consult with your healthcare provider before adding any new supplements to your regimen. If you have questions about creatine or want to discuss whether it’s right for you, feel free to reach out. I’m here to help guide you through your nutrition and performance journey!

Stay strong,

Angela, Sports Nutritionist