Creatine: What It Actually Does (And What It Doesn't).

WHAT CREATINE ACTUALLY IS

Creatine is a compound your body naturally produces from three amino acids: glycine, arginine, and methionine. Your liver, kidneys, and pancreas make about 1 gram of creatine per day.

You also get creatine from food. Meat and fish contain creatine. A pound of beef has about 2 grams. A pound of salmon has about 2 grams. Vegetarians and vegans get almost no creatine from diet since plants don't contain it.

Your body stores creatine in your muscles as phosphocreatine. About 95% of your body's creatine is in muscle tissue. The other 5% is in your brain, kidneys, and liver.

Phosphocreatine is used to regenerate ATP, which is your cells' energy currency. During high-intensity activity - lifting weights, sprinting, jumping - your muscles use ATP extremely fast. Phosphocreatine donates a phosphate group to regenerate ATP so you can keep producing force.

More creatine stored in muscles = more phosphocreatine available = faster ATP regeneration = more strength and power output during exercise.

That's the entire mechanism. It's not complicated. Creatine helps you produce energy faster during short, intense efforts.

WHAT CREATINE ACTUALLY DOES (THE REAL BENEFITS)

Benefit #1: You lift heavier weights.

Creatine increases your strength by 5 to 15% on compound lifts like squats, bench press, and deadlifts. If you're benching 185 pounds for 5 reps, creatine might help you hit 200 pounds for 5 reps within a few weeks.

This happens because you can regenerate ATP faster during sets. You have more energy available for each rep. You push harder. You lift more weight or do more reps at the same weight.

Benefit #2: You do more total reps.

Creatine improves your ability to perform high-intensity work. If you could do 3 sets of 8 reps at 185 pounds, creatine might help you do 3 sets of 10 reps at the same weight.

More total volume (sets x reps x weight) = more muscle-building stimulus = more growth over time.

Benefit #3: You build muscle faster (indirectly).

Creatine doesn't build muscle directly. It doesn't increase protein synthesis. It doesn't change your hormones.

But it helps you train harder. You lift heavier weights. You do more reps. You create more mechanical tension and metabolic stress, which are the primary drivers of muscle growth.

Over 8 to 12 weeks, this adds up. Studies show people taking creatine while strength training gain 2 to 4 pounds more muscle than people not taking creatine, assuming training and diet are equal.

That's significant. An extra 2 to 4 pounds of muscle in 3 months just from taking 5 grams of creatine daily.

Benefit #4: You recover slightly faster between sets.

Creatine helps you restore phosphocreatine levels faster during rest periods between sets. This means you're ready to perform well on your next set instead of still fatigued from the previous set.

Benefit #5: You gain 2 to 5 pounds of water weight initially.

Creatine pulls water into muscle cells. This is not fat gain. It's intracellular water. Your muscles look slightly fuller and more pumped.

Some people see this as a benefit (muscles look bigger immediately). Others see it as a downside (scale weight goes up). Either way, it's temporary water retention, not fat or permanent weight gain.

Benefit #6: Brain and cognitive benefits.

Creatine isn't just for muscles. Your brain uses ATP too. Some research shows creatine improves memory, mental fatigue, and cognitive performance, especially in vegetarians (who get zero creatine from diet) and during sleep deprivation.

This benefit is real but less dramatic than the strength and muscle benefits.

WHAT CREATINE DOESN'T DO (DESPITE THE CLAIMS)

Myth #1: Creatine builds muscle directly.

No. Creatine helps you train harder, which builds muscle. But creatine itself doesn't increase protein synthesis or create new muscle tissue. If you take creatine but don't train, nothing happens.

Myth #2: Creatine makes you gain 10 pounds of muscle in a month.

No. You gain 2 to 5 pounds of water weight in the first week. That's not muscle. Over 3 months, you might gain an extra 2 to 4 pounds of actual muscle compared to not taking creatine. That's it.

If someone claims creatine added 10 pounds of muscle in a month, they're either lying or they gained fat and water and are calling it muscle.

Myth #3: Creatine causes bloating and makes you look puffy.

Some people experience slight water retention in the first week. But creatine pulls water into muscle cells, not under your skin. You don't look bloated or puffy. Your muscles look fuller.

If you feel bloated, you're probably taking too much creatine or not drinking enough water.

Myth #4: You need to cycle creatine.

No. Creatine isn't a hormone. It doesn't suppress your natural production. Your body still makes its own creatine while you're supplementing. There's no need to cycle on and off.

Myth #5: Creatine damages your kidneys or liver.

This myth won't die. Dozens of studies over 30 years have shown creatine is safe for healthy people. It doesn't damage kidneys. It doesn't damage liver. It doesn't cause kidney stones.

If you already have kidney disease, talk to your doctor. But for healthy people, creatine is safer than most supplements.

Myth #6: You need fancy creatine formulas.

No. Creatine monohydrate is the most studied form and works perfectly. Creatine HCL, creatine ethyl ester, buffered creatine, micronized creatine - these are marketing gimmicks.

They cost 3 to 5 times more and provide zero additional benefit. Save your money. Buy plain creatine monohydrate.

Myth #7: Creatine only works if you load it.

The "loading phase" - taking 20 grams per day for 5 to 7 days - saturates your muscles faster. You'll see benefits within a week.

But you can also just take 5 grams per day from day one. Your muscles will saturate in 3 to 4 weeks instead of 1 week. Same end result, just slower.

Loading isn't necessary. It's optional for people who want faster results.

Myth #8: You need to take creatine with sugar or at a specific time.

No. Creatine absorbs fine on its own. You don't need to spike insulin with sugar. You don't need to take it immediately post-workout.

Timing doesn't matter. Just take 5 grams at some point during the day, every day. That's it.

WHO SHOULD TAKE CREATINE

You should take creatine if you strength train regularly. If you're lifting weights 3 to 5 times per week trying to build muscle and strength, creatine will help you lift more weight and do more reps. That's literally its purpose.

You should take creatine if you do any high-intensity, short-duration activity. Sprinting, jumping, CrossFit, martial arts, sports with explosive movements. Creatine improves power output for these activities.

You should take creatine if you're vegetarian or vegan. You get zero creatine from your diet. Supplementing brings you to the same level as meat eaters. Studies show vegetarians respond even better to creatine than omnivores because they're starting from a lower baseline.

You should take creatine if you're over 40 and trying to maintain or build muscle. Aging reduces your body's natural creatine production. Supplementing helps offset this decline and supports strength training efforts.

You should take creatine if you want the cognitive benefits. Better memory, reduced mental fatigue, improved focus during sleep deprivation. These benefits are smaller than the strength benefits but still real.

WHO SHOULDN'T TAKE CREATINE

You shouldn't take creatine if you don't train. It won't do anything. Creatine helps you train harder. If you're not training, there's nothing for it to improve.

You shouldn't take creatine if you have kidney disease. While creatine doesn't cause kidney problems in healthy people, if you already have kidney dysfunction, talk to your doctor before supplementing.

You shouldn't take creatine if you're trying to make weight for a sport with weight classes. The 2 to 5 pound water weight gain might push you over your weight limit. In that case, skip creatine until after weigh-ins.

You shouldn't take creatine if you're pregnant or breastfeeding. Not because it's proven dangerous, but because there isn't enough research on creatine during pregnancy to confirm it's safe.

HOW TO ACTUALLY USE CREATINE

Dose: 5 grams per day, every day.

That's it. Mix 5 grams (one teaspoon) of creatine monohydrate powder in water, juice, or a protein shake. Drink it. Done.

Loading phase (optional): 20 grams per day for 5 to 7 days, split into 4 doses of 5 grams each.

This saturates your muscles faster. After the loading phase, drop to 5 grams per day for maintenance.

Again, loading is optional. You can skip it and just take 5 grams daily from day one. You'll get the same benefits, just 3 weeks later.

Timing: Doesn't matter.

Take it whenever. Morning, post-workout, before bed. Consistency matters, not timing. Just take it every single day.

Mix with: Whatever you want.

Water works fine. Juice works fine. Protein shake works fine. Creatine doesn't need sugar or carbs to absorb properly despite what supplement companies claim.

Type: Creatine monohydrate.

Don't buy expensive forms. Creatine monohydrate is the most studied, most proven, cheapest option. A 1-kilogram bag costs $15 to $25 and lasts 200 days (over 6 months).

Cycling: Not necessary.

Take it continuously. No need to cycle on and off. Your body doesn't adapt to it or become dependent on it.

THE REAL TRUTH ABOUT CREATINE

Creatine works. It's the most studied, most proven supplement for building strength and muscle.

But it's not magic. It doesn't build muscle directly. It helps you train harder, which builds muscle over time.

The benefits are real but modest. An extra 2 to 4 pounds of muscle over 3 months. 5 to 15% more strength. Slightly faster recovery between sets.

Those benefits compound over time. Over a year, that's 4 to 8 extra pounds of muscle just from taking 5 grams of creatine daily.

It's safe. It doesn't damage kidneys or liver. It doesn't need to be cycled. It doesn't require fancy timing or loading protocols.

It's cheap. A 6-month supply costs $15 to $25. You don't need expensive formulas or branded versions. Plain creatine monohydrate works perfectly.

The people who say creatine doesn't work either aren't training hard enough or aren't eating enough protein to support muscle growth. Creatine enhances training stimulus. If the training stimulus is weak or nutrition is inadequate, creatine can't fix that.

ONE MORE THING YOU CAN DO THIS WEEK

Don't overhaul your entire supplement routine tomorrow.

Just do one thing this week: Start taking 5 grams of creatine daily.

Buy plain creatine monohydrate. Not creatine HCL. Not buffered creatine. Not some $50 formula with 15 added ingredients. Just plain creatine monohydrate for $15 to $25.

Mix 5 grams (one teaspoon) in water or your protein shake. Drink it. Do this every single day.

In 3 to 4 weeks, your muscles will be saturated. Your strength will increase by 5 to 10%. You'll lift heavier weights. You'll do more reps. You'll build more muscle over the next 3 months than you would have without it.

The Bundle gives you the high-protein meals to support that muscle growth. Creatine helps you train harder. Protein builds the muscle. You need both.

In 90 days, you'll be noticeably stronger and more muscular than you are today.

Here's to training smarter!

Sarah

P.S. - The single most important thing? Creatine is worthless without proper training and nutrition. It enhances what you're already doing. If you're training hard but not eating enough protein, creatine won't save you. Get the Bundle, hit 120-150g protein daily, take 5g creatine daily, and actually build the muscle you're working for. That's the complete system.