Creatine: The Most Overlooked Supplement for Strength, Energy, and Longevity
When people think of supplements, creatine is often misunderstood or completely overlooked—especially outside of the bodybuilding world. But word on the street is, creatine is one of the most studied and effective supplements you can take, no matter your fitness level or age.
Whether you’re focused on building strength, improving your endurance, or supporting your brain health, creatine is a simple (and safe) tool to help you get there.
What is creatine?
Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. Your body also makes creatine, but most of us don’t get enough through diet alone—especially if you don’t eat a lot of animal products.
When you supplement with creatine, you increase your muscles’ ability to store and use energy during exercise. That means:
More strength and power output during workouts
Faster recovery between sets
Improved muscle growth over time
Better endurance and energy for day-to-day life
And the benefits don’t stop there. Additional studies also show creatine supports brain health, cognitive function, and even longevity.
Who should take creatine?
Most people think creatine is just for bodybuilders. That’s simply not true.
If you:
Strength train or do HIIT workouts
Want to build lean muscle
Are over 30 and want to maintain strength and muscle mass
Experience brain fog or mental fatigue
Feel like your recovery is slower than it used to be
Want to prevent age-related muscle loss
Then creatine should be part of your routine.
How to take creatine
Dose:
The standard recommended dose is 5 grams per day. No loading phase is required. You can begin with 2.5 grams to let your body get used to it and to experience less “bloating” however, I’ve never had any issues with bloating and creatine. Note, if you do experience bloating it will only last for about a week as your body adjusts.
When to take it:
Creatine is not timing-dependent, so you can take it any time of day. Just focus on taking it consistently, every single day. Mix it with water, protein shakes, or smoothies—creatine is tasteless and dissolves easily.
What to expect:
You won’t feel an immediate effect the way you might with caffeine.
The benefits of creatine are compounded over time, as your muscles build up saturation levels. Most people notice better strength, stamina, and recovery within 2–4 weeks.
The creatine I recommend
I recommend Puori CP1 Creatine Powder because it’s:
Clean, pure, and third-party tested for quality
No fillers, additives, or hidden ingredients
Micronized for better absorption
As a coach, I’m really careful about what I recommend to my clients—and this is the creatine I use myself. Click the link below and receive 20% off your order!
Disclaimer: Always consult your physician or healthcare provider before starting any new supplement, including creatine—especially if you have pre-existing medical conditions, take prescription medications, or are pregnant or breastfeeding. This post is for educational purposes only and is not intended to diagnose, treat, or replace medical advice.