When it comes to supplements and exercise, creatine is the most popular, most discussed, and most researched.
But…what exactly is creatine?
Why has it become one of the most effective supplements for building muscle and improving strength?
Whether you’re new to fitness or a seasoned gym-goer, creatine can be a total game-changer.
So let’s break it down—what it is, how it works, and why pairing it with a solid strength training program (like our Small Group Personal Training sessions!) is the ultimate recipe for your health and fitness success!
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WHAT IS CREATINE?
If you’re curious, here’s a super quick science lesson: creatine is a naturally occurring compound produced by your body and found in small amounts in certain foods.
Most of the creatine in your body is stored in the muscles while a smaller percentage is stored in your brain, kidneys, and liver.
What does creatine do?
It plays a crucial role in energy and power production, particularly when lifting weights!
Creatine helps replenish adenosine triphosphate (ATP), which is the primary energy force in your cells. When you lift weights, your muscles quickly use ATP for energy and this is where creatine steps in.
By boosting your ATP production, creatine makes it easier for your body to produce the force (energy) required when exercising so that you can do more work, push through challenging sets, lift heavier weights, and see faster results in strength and muscle growth!
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BENEFITS OF CREATINE + STRENGTH TRAINING
Think of creatine and strength training like peanut butter + jelly: the ultimate combo for best results!
Sure, peanut butter is delicious on its own—a snack you can eat right outta the jar– and jelly is sweet, fruity and comes in all different flavors!
But when you put them together? Magic!
Literally the perfect balance of salty and sweet, working in harmony to create something greater than the sum of its parts.
Creatine + strength training are the PB&J power duo in the world of fitness!
Strength training on its own? Arguably the BEST workout for your body, health and longevity!
But add creatine to the mix? Now you’re unlocking next-level gains!
When you pair creatine with a structured strength training program (like our Small Group Personal Training sessions), you undeniably maximize your performance, endurance, strength, and results!
And, this is true regardless of your age or fitness level—creatine is beneficial to everyone!
The strength you build in the gym extends far beyond your workouts, making everyday tasks easier and pain-free.
From lifting your toddler and walking the dog to carrying groceries, pushing a stroller, giving piggyback rides, mowing the lawn, and taking out the trash—each movement becomes smoother, more effortless, and less taxing on your body.
Here are the top 5 benefits of combining creatine with strength training:
#1. Increased Strength Power: Creatine increases the force your muscles can generate, allowing you to lift more weight and perform more reps, leading to improved strength and muscle growth over time both in the gym and at home! In fact, studies show strength and power output can improve by 5-15%.
This increase in performance is especially beneficial for exercises involving repeated short bursts of power, such as weightlifting in our Small Group Personal Training sessions, sprints, and high-intensity interval training like RF’s HIIT Classes!
#2. Enhanced Muscle Growth: If you’re looking to build muscle, get stronger, become leaner, and achieve that ‘toned‘ aesthetic, creatine will accelerate those gains!
Creatine supplementation has a direct impact on hypertrophy —muscle growth!
The increased ability to lift heavier weights and perform more reps when strength training results in greater mechanical tension on muscles: a key driver of muscle growth so your muscles pop in your fave sleeveless dress, spring break swimsuit, or short-sleeved t-shirt!
#3. Improved Recovery: Recovery is just as important as the workout itself, and creatine helps in that department too!
Creatine speeds up recovery by reducing muscle damage and inflammation, allowing you to train harder and recover faster. With quicker recovery, you can hit your next workout harder and more effectively.
It also supports joint stability, reducing the risk of injury-yes, please! Studies suggest creatine supports the maintenance of collagen and elastin, which contribute to the integrity of your body’s connective tissues, tendons, and ligaments. This is the stuff you want to keep healthy so you can move well – sit, stand, walk, bend down – without pain or restriction.
#4. Enhanced Endurance: Although often associated with strength training and explosive power, emerging evidence suggests creatine may also benefit endurance athletes.
Creatine may improve performance in endurance activities such as running, cycling, and swimming!
#5. Cognitive Benefits: Creatine can boost your brain power —woohoo! Studies show creatine improves your mental clarity, focus, and cognitive function, which is especially important we get older 🙂
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SHOULD YOU ADD CREATINE TO YOUR ROUTINE?
If you are considering adding creatine to your fitness routine, below is additional information and guidance!
First, the most common curiosity is whether or not creatine is safe.
Research consistently shows that when used as directed, creatine supplementation is safe for healthy individuals.
Regardless of your age or fitness level, creatine can be a game-changer in helping you reach your strength and fitness goals! However, it’s important to note that like any supplement, creatine should be used responsibly and as part of a well-rounded fitness program. Always consult your healthcare provider before taking it.
Next – how much should you take? What brand to is best to buy?
Creatine is typically taken in powdered form, with the most common type being creatine monohydrate. Dosing routines vary by brand and can include:
- Loading Phase: Take 20 grams per day (split into 4-5 doses) for 5-7 days.
- Maintenance Phase: Reduce the dose to 3-5 grams per day to maintain elevated levels in muscles.
It’s common to skip the loading phase altogether and just start taking 3-5 grams per day.
Always stay hydrated when using creatine, as it draws water into your muscles.
Note: becasue your muscles may hold onto excess water, this can lead to temporary water retention and a slight but temporary bump in scale weight. However, this usually levels out after the first month of using.
High-quality creatine is available from trusted sources like Bulk Supplements, Nutricost, and Transparent Labs. Be sure to follow the instructions on the label, as they may vary by brand.
- Creatine monohydrate from Bulk Supplements
- Creatine monohydrate from Nutricost
- Creatine HMB from Transparent Labs
Creatine is a powerful, well-researched supplement that boosts your strength, power, muscle growth, and recovery! When paired with a structured strength training program like the ones we offer here at Results Fitness, creatine becomes the perfect additoin in your journey towards becoming stronger, fitter, and more resilient.
If you’re ready to take your training to the next level, we’re here to guide you every step of the way. With expert coaching and a fun-loving and supportive community, we’ll make sure you get the most out of your workouts—and your creatine!