The Ultimate Creatine Guide

Written By Ben Petersen

The no-BS breakdown of the most researched, safest, and most effective performance supplement on the planet.

What Is Creatine?

Creatine is a naturally occurring compound made from three amino acids: methionine, glycine, and arginine. Your body produces about 1g per day (liver, pancreas, kidneys), but most of it—~95%—is stored in skeletal muscle, with trace amounts found in your brain.

Creatine’s primary role is to restore ATP (adenosine triphosphate)—your muscles’ energy currency—so you can train harder, longer, and more explosively.

What Does Creatine Actually Do?

During short, intense efforts like lifting or sprinting, ATP gets used up rapidly. Creatine phosphate helps replenish ATP faster, allowing you to:

  • Do more reps

  • Maintain power output

  • Recover faster between sets

  • Increase total training volume

    • This adds up to more gains in strength, muscle, and performance.

Research-Backed Benefits of Creatine

Creatine doesn’t just help you lift heavier—it has full-body benefits:

Physical Performance

  • Increased strength & power output

  • Better sprint and high-intensity endurance

  • Reduced fatigue and quicker recovery

  • More lean muscle mass

Brain & Cognitive Function

  • Enhanced memory & cognition (especially in vegetarians and older adults)

  • Improved mental fatigue resistance

  • Neuroprotective effects in aging and traumatic injury

Other benefits

  • Potential benefits for blood sugar control when paired with training

  • Supports hydration by drawing water into muscle cells (cell volumization)

Over 200 years of study
Recognized as safe—even with long-term use (5+ years)
Backed by: International Society of Sports Nutrition

Creatine Supplementation Strategies

Best Types of Creatine

  • Creatine Monohydrate: Gold standard. Cheap, safe, effective.

  • Creatine Hydrochloride (HCL): Better for those with GI sensitivity.

Avoid fancy, overpriced blends promising “faster absorption.” Stick with what works.

Dosing Options

Strategy Protocol Notes Loading 20g/day (split into 4 doses) for 5–7 days, then 3–5g/day Fast saturation No Loading 3–5g/day consistently Same long-term benefits, just slower

Pro Tip: If large doses upset your stomach, go with the slower, steady approach.

When to Take Creatine?

  • Anytime is fine – consistency matters most.

  • Post-workout with carbs/protein may enhance retention due to insulin effects.

  • Avoid pairing with caffeine if you experience GI distress or reduced effectiveness—try spacing them out.

Creatine-Rich Foods

While supplements help saturate muscle stores more effectively, you can also get creatine from food:

Food Creatine per 4 oz Herring 1.5g Chicken 0.8g Pork 0.6g Beef 0.5g Salmon 0.5g Tuna 0.45g

Vegetarians and vegans typically have lower baseline levels, which makes supplementation even more impactful.

Creatine Myths (Busted)

  • Myth 1: “Creatine damages your kidneys.”
    False. No evidence supports this in healthy individuals.

  • Myth 2: “It just makes you bloated.”
    Creatine increases intramuscular water—right where you want it for performance and physique.

  • Myth 3: “Creatine is a steroid.”
    Not even close. It’s legal, safe, and NOT hormonally active. WADA doesn’t ban it, and top-level athletes use it.

Final Recommendations

  • Form: Go with Creatine Monohydrate or HCL

  • Dosage: Choose loading (fast) or steady (slow); stick with 3–5g daily after

  • Timing: Whenever, ideally post-workout with carbs/protein

  • Cycle: No need. Creatine is safe to take long-term.

Ready to Level Up?

Whether you want to drop fat, build muscle, boost performance—or all three—creatine is a powerful tool. But it's just one piece of the puzzle. If you're serious about results, it's time to stop guessing.

Apply for coaching today and let’s build a plan that works for your goals, lifestyle, and body.

Tap here to get started!

Scientific References & Studies

ATP Replenishment

Strength & Performance

Recovery

Cognition & Brain Health

Blood Sugar Control

  • Glucose metabolism improvement: 17396216

Supplementation Details

Myth Busting

Ben Petersen
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