Creatine: The Most Scientifically Backed (and Most Misunderstood) Supplement

Here’s how it works, what it’s really for, and why you should (or shouldn’t) consider using it.

What is creatine and what does it do in your body?
Creatine is a natural molecule your body produces in the liver, kidneys, and pancreas from amino acids. It’s also found in foods like red meat and fish.

Its main function is to help regenerate energy quickly during short, intense efforts—like sprints, weightlifting, or explosive movements. It works through the phosphocreatine system, acting as an “immediate energy reserve” for your muscles.

By supplementing, you increase your muscles’ stores of phosphocreatine, which leads to:

• More strength

• More power

• Better workouts

• Faster recovery between sets

Who benefits most from creatine?
While often associated with gym-goers and bodybuilding, creatine isn’t just for lifters. Anyone doing high-intensity or power-based activities can benefit:

• Weightlifting

• CrossFit

• Team sports (soccer, rugby, basketball)

• Sprinting and track events

• Martial arts

It’s even showing benefits in older populations, people with neuromuscular conditions, and even cognitive performance (yes—for the brain!).

How much creatine should you take?
The standard recommended dose is 5 grams per day. You can take it anytime, although many prefer to have it post-workout with a source of carbs to improve absorption.

There’s also the option of a loading phase (20 g per day split into 4 doses for 5–7 days), but it’s not required. Most people just start with 5 g daily and maintain.

Do you need to cycle it or take breaks?
No. You don’t need to cycle creatine or take time off from it. It’s non-addictive, your body doesn’t “get used to it,” and it doesn’t stop working over time. In fact, taking it every day (even on rest days) helps keep your muscles fully saturated.