Creatine 101

Creatine is one of the most researched and proven supplements out there. It’s naturally found in foods like red meat and fish and helps your body produce energy for both your muscles and brain.

Benefits:

•⁠ ⁠Improves strength & performance – Helps your body produce more ATP (the energy used for intense exercise like lifting weights), meaning you can train harder and perform better during high-intensity workouts.

•⁠ ⁠Supports muscle growth – Helps you push harder in training and also draws water into muscle cells, creating a better environment for muscle growth.

•⁠ ⁠Supports brain function – Your brain also uses creatine for energy. Some research suggests it may help with focus and cognitive performance, especially when you’re tired or mentally drained.

•⁠ ⁠Helps with recovery – May reduce muscle damage and fatigue, helping you recover faster between sessions.

•⁠ ⁠Very well researched & safe – Creatine monohydrate is one of the most studied supplements in the world and is considered safe for healthy people.

•⁠ ⁠Affordable – It’s also one of the cheapest supplements for the benefits it provides. A 500g bag (around 100 days supply) usually costs about £15–£20.

Simple Dosing Protocol:

•⁠ ⁠3–10g per day

•⁠ ⁠No loading phase needed

•⁠ ⁠Just take it daily and consistently

•⁠ ⁠Timing doesn’t matter much (after training or with a meal is common)

Bottom line: Creatine is cheap, safe, and one of the most effective supplements for improving strength, supporting muscle growth, and overall performance. It’s been shown to be safe and effective for men and women, as well as younger and older adults.