creatine scoop

Creatine 101- Unraveling The Mysteries Of Creatine

Once shrouded in secrecy, creatine used to be the hulking elephant in the room that no one dared to acknowledge. But today, it's time to cast aside the shadows and give creatine the attention it rightly deserves! In the past, even the most intrepid souls quaked in the face of this enigmatic supplement. However, times have changed, and creatine is stepping into the spotlight.


Creatine isn't just another supplement; it's a game-changer of epic proportions. It stands tall as one of the most meticulously researched and potent supplements out there, a true heavyweight alongside the mighty whey protein powder. If your aspirations include packing on muscle and brute strength, then creatine should be your unwavering ally.

But this powerhouse of a supplement isn't just about short-term gains; it's a fountain of long-term health benefits. Let's embark on a journey to uncover the essence of creatine and how it wields its awe-inspiring might.


This incredible compound finds its origins in the very marrow of red meat and the depths of shellfish. Crafted by your liver and kidneys, creatine takes up residence in your muscles and your brain, contributing to their optimal performance. Recent research has illuminated the fact that our bodies might not produce enough creatine to meet our demands, making supplementation a wise choice.

The wizardry of creatine lies in its alliance with energy generation and adenosine triphosphate (ATP). ATP is akin to a minuscule dynamo tucked away in your muscles, serving up the energy needed for muscle contractions. When your muscles demand energy, they ruthlessly shatter the bond between ATP's phosphate groups, unleashing a torrent of energy for action.

However, here's the kicker – your muscles stockpile only about 3 seconds' worth of ATP at any given moment. When this wellspring runs dry, the phosphagen system springs into action, an intricate dance of ATP and adenosine diphosphate (ADP) playing an energy-tennis match. This system rapidly restores ATP levels, but alas, it's a fleeting burst that lasts a mere 8 to 10 seconds.

This is where supplementation comes riding to the rescue. When your dietary intake falls short, or you crave that extra oomph, supplements step in as your stalwart comrades. They ensure a consistent stream of energy for your muscles, enabling you to maintain peak energy production. This turbo-charged burst of power is tailor-made for high-intensity workouts and Herculean resistance training, enough to crush those last few reps.


Back in the glorious 90s, bodybuilders unearthed the transformative muscle-building and performance-enhancing potential of creatine. It swiftly ascended to a non-negotiable slot in every fitness fanatic's regimen. Research consistently ranks creatine as the undisputed champion of muscle mass building, making it the chosen one for those who aspire to Herculean strength and boulder-like biceps.

Studies have showcased the warp-speed muscle fiber growth potential of creatine supplements, doubling or even tripling the rate of growth. Picture doubling your bench press capacity within a mere 12 weeks! These extraordinary gains are the direct result of creatine's prowess in the realm of energy production.

Creatine doesn't just boost hydration; it catapults your vertical power output into the stratosphere, maxing out your strength and power potential. It supercharges your sprint performance, slashes recovery times, fuels muscle growth without unwelcome fat baggage, and banishes fatigue to the nether realms.

In a nutshell, if your sights are set on raw power and colossal muscle mass, creatine is your unwavering comrade in arms.


The marvels of creatine extend beyond the gym's hallowed halls. While research continues to unravel its full potential, glimpses of its broader benefits are emerging.

Studies have ventured into the realm of brain health, especially in populations with paltry creatine levels, such as aging vegans and vegetarians. Creatine supplementation has illuminated the path to improved abstract thinking and reasoning.

Furthermore, creatine might hold the keys to maintaining a healthy heart for individuals with cardiac conditions. It supercharges physical endurance, fortifies skeletal muscle strength, and may even fend off certain complications.

Last but not least, when harnessed in creams or moisturizers, creatine reveals its potential as a guardian of skin health. It possesses the power to defy sagging skin, wrinkles, and the ravages of sun damage.


Creatine monohydrate is the battle-hardened champion, the age-old favorite among fitness aficionados looking to elevate their game. It's a proven and trusted ally, the bedrock of accelerated growth in the gym.

On the other hand, Creatine HCL is the new kid on the block, infused with hydrochloric acid to enhance absorption and solubility. This turbocharged bioavailability ensures that your muscle cells can slurp it up at lightning speed.

While both contenders have their merits, the jury's still out on a definitive winner. Rest assured, gains are guaranteed, regardless of the path you choose.


a table with protein rich food, fish, salmon, meat, egg, cheese

Creatine is often tagged as "non-essential," but that doesn't mean it's expendable. While our bodies can manufacture it, maintaining a balanced diet is paramount. Our bodies naturally churn out 1 to 2 grams of creatine per day, which suffices for most individuals with prudent dietary habits.

Meats, including the likes of fish, pork, chicken, and beef, hold the keys to dietary creatine. However, the exact content varies depending on the source. While this might suffice for the everyday Joe, serious training can rapidly deplete your precious creatine reserves.

So, how much should you ingest to unlock the door to strength and size gains? The answer is multifaceted, with suggested dosages shifting along the trajectory of your training journey.


The most conventional creatine consumption approach unfolds in two phases. The loading phase, spanning five to seven days, sets out to saturate your muscles with creatine in a blitzkrieg fashion. This involves chugging down around 20 grams of creatine daily. While you can gulp it down all at once, pacing it throughout the day minimizes the risk of a tumultuous tummy.

After the loading phase, the maintenance phase steps in, persisting indefinitely. During this phase, a steady intake of 3 to 5 grams of creatine daily ensures your body replenishes its creatine coffers. Even on days of reprieve, sustaining a daily dose is sage advice, for creatine reserves wane even when you're in hibernation mode.


The age-old debate of when to unleash creatine's power—pre or post-workout—continues to rage. Taking creatine before the sweat-drenched session commences makes sense, as it floods your body with a surfeit of ATP, resulting in increased power and undeniable performance gains.

On the flip side, ingesting creatine post-workout comes with its own merits. As your muscles hunger for nutrients post-exertion, creatine steps in as their savior. Starved for sustenance, they eagerly gobble up the creatine, reaping the rewards.

The third defense is creatine's availability whenever your body craves it. Its immense value caters to both lifters and non-lifters, making it a versatile companion. While science dances between the pre and post-workout camps, what's crystal clear is that consistency and proper dosing trump the timing enigma.


a scoop of creatine beside carbohydrate rich food, potatoes, rice

Unveiling the secrets to enhancing creatine's muscle infiltration, studies have thrust carbohydrates into the spotlight. Simultaneous consumption of creatine and carbohydrates has proven to be a match made in muscle-building heaven. This dynamic duo efficiently amplifies creatine storage within your muscles.

To witness a notable spike in creatine absorption, research suggests consuming a hearty 100 grams of carbohydrates, or a balanced combo of 50 grams each of carbohydrates and proteins. While this might not align with your daily eating habits, it underscores the potential benefits of combining creatine with food.


While the benefits of mealtime creatine are evident, sprinkling it on your chicken breast or broccoli isn't the answer. The most prevalent form of creatine, the trusty powder, reigns supreme. Mixing it with water is straightforward, but you can also indulge in a shake, smoothie, or juice. The possibilities rival the versatility of whey protein powder.

If convenience takes precedence, creatine is also available in pill form. However, be mindful of slower digestion and absorption rates. Powder emerges victorious if you're after rapid gains. Consuming creatine post-meal can alleviate stomach discomfort, and it plays well with electrolytes.

Furthermore, you'll find creatine lurking in pre-workout supplements, often accompanied by whey protein powders and a cocktail of other dietary wonders. Beware, though, as not all products are created equal. Scrutinize labels to ensure you're getting the right dose and top-notch quality. Don't be lured into complacency just because you're grabbing creatine monohydrate from a store shelf; inspect the label to uncover the truth about its creatine content.


Creatine might lead to weight gain, but this is the kind that heralds muscle mass, not unwanted flab. Creatine fuels longer, harder workouts, fostering both muscle growth and fat incineration. However, it also comes hand in hand with water retention.

Regular creatine users often observe mild water retention in their muscle cells, resulting in a modest weight gain of 0.5 kg to 4 kg. While this may not be a significant concern for most, it's essential to factor it into your fitness journey, especially if a sculpted physique is your goal. Keep in mind that nutrition and your training phase can influence this phenomenon.

Notably, creatine's water weight disappears when you cease supplementation, but the muscle gains remain as a lasting testament to its power. In the grand scheme of things, creatine will ultimately assist you in sculpting a leaner physique.


Creatine has weathered its share of skepticism, with concerns about potential long-term health risks, particularly regarding liver and kidney function. These apprehensions, however, are largely unfounded, provided you maintain adequate hydration and possess healthy kidney and liver functions.

In healthy adults, the kidneys proficiently filter creatinine, a creatine metabolite, without issue. Yet, if you boast a history of renal complications, it's prudent to seek guidance from a nutrition expert.


Exceeding the recommended creatine dosage doesn't equate to superior results. Your body can only hoard so much, contingent upon your muscle mass. The general consensus hovers in the 3 to 5 grams per day range during the maintenance phase. Should you contemplate exceeding these bounds, it's best to consult a dietician for personalized direction.


Creatine is undoubtedly a potent asset in your fitness arsenal, but it's no magic bullet. To fully harness its might, you must embrace a holistic lifestyle. This encompasses securing sufficient sleep, adhering to regular workouts tailored to your goals, and maintaining a balanced diet.

Only when these three pillars are firmly in place can you unlock creatine's full potential. While it may appear to possess miraculous properties, remember that its true power shines brightest when it harmonizes with a comprehensive approach to health and fitness.

With unwavering determination and a commitment to these principles, creatine can propel you toward the summit of muscle growth and long-term well-being. So, grasp the reins of creatine's potency and elevate your fitness voyage to uncharted heights!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.