What's The Deal With Creatine Monohydrate?

Creatine Monohydrate is one of the most popular supplements on the planet. If you're a gym goer then you've probably heard of it at some point. I'm always answering questions from clients about it so I figured, "hey, why not write a quick newsletter on its benefits?" Creatine is a naturally occurring compound found in muscle cells that plays a crucial role in energy production. It helps regenerate adenosine triphosphate (ATP), the primary energy source of cells, allowing muscles to perform at higher intensities for longer durations. If you're looking for a proven way to enhance muscle growth, strength, and recovery, Creatine Monohydrate is one of the most researched and effective supplements available. Backed by over 500 studies, creatine has been shown to: ✅ Increase Muscle Mass – Research from the Journal of Strength and Conditioning Research found that creatine users gain 8-14% more muscle mass than non-users over several weeks of training. ✅ Enhance Strength & Power – A meta-analysis published in the International Society of Sports Nutrition found that creatine supplementation increases maximum strength by 5-15% in compound movements like squats and bench press. ✅ Improve Workout Performance – Creatine helps replenish ATP (your body's energy currency), allowing for longer, more intense workouts and faster recovery between sets. ✅ Support Brain Health – Emerging research suggests creatine may improve cognitive function, memory, and mental fatigue, especially in individuals with high physical or mental demands. How to Take It: Simply take 5 grams daily, with or without food, to maximize muscle creatine stores. You can utilize a loading phase but it is not necessary— consistency is key! Dietary Equivalent: To get 5g of creatine naturally through food, you would need to consume approximately 1kg (2.2 lbs) of raw beef, chicken or fish—making supplementation a far more practical and efficient option. Want to supercharge your gains? Add creatine to your daily routine and experience the difference!

Who Can Benefit from Creatine: The short answer...EVERYONE! Strength Athletes: Weightlifters, powerlifters, and individuals focused on building muscle mass and strength can see significant gains with creatine supplementation. High-Intensity Athletes: Sprinters, jumpers, and other athletes requiring explosive movements can benefit from the enhanced power output provided by creatine. Endurance Athletes: While the impact may be less pronounced, creatine can still be beneficial for endurance athletes by supporting muscle recovery during intense training sessions. Older Adults: As muscle mass naturally declines with age, creatine may help maintain muscle function and improve exercise capacity