What is Creatine?

What is Creatine?

Creatine is a natural compound your body produces and stores in muscles. You’ll also find it in small amounts in foods like meat and fish. Muscles rely on stored creatine to generate quick bursts of energy—especially during intense workouts like lifting, sprinting, or advanced circuit training.

Goal: When supplementing with creatine, the goal is to provide your muscles with the last bit of energy to help them work harder and more efficiently during high-intensity exercise.

The Benefits of Taking Creatine

Whether you're a dedicated lifter or a competitive athlete, creatine can benefit a range of fitness enthusiasts.

• Strength & Power: With more immediate energy, creatine can help you push through that extra rep or add more weight.

• Muscle Growth: Working out harder or consistently increasing rep weight can create a greater potential for muscle growth.

• Boosts Recovery: Creatine can help reduce muscle cell damage and inflammation after exercise, helping you recover faster and feel more prepared for your next session.

• High-Intensity Performance: For activities that require repeated bursts of power, creatine can help you maintain your performance for longer.

How Much Should You Take?

A common dose is 3-5 grams of creatine per day. To fill muscle stores faster, some people start with a loading phase, taking up to 20 grams per day for a week.

What is the Best Time to Take Creatine?

Whether you take it before your workout, after your workout, or with a meal in the morning, consistency is key as it builds up in your muscles over time. Find a time easy for you to remember and stick with it.

What is Creatine Monohydrate?

When looking at different types, creatine monohydrate is the most-studied, cost-effective, common form. Monohydrate means each creatine molecule is bonded to one molecule of water, making it incredibly stable while allowing your body to absorb it efficiently.

Is Creatine Right for Your Goals?

Creatine is a versatile supplement, but making sure it's the right choice for your routine is important.

• Strength & Muscle Growth: If your primary goal is to build muscle, increase strength, and push through plateaus, creatine can be effective, especially when paired with a high-protein diet.

• High Intensity & CrossFit: If you're doing intense workouts, from heavy lifting to conditioning, creatine can help fuel those quick movements and support recovery, helping you stay consistent and avoid overtraining.

• Performance: If you're looking to improve your performance, creatine can help support your goals for energy, endurance, and faster recovery.

Whether you're just starting out or are looking to fine-tune your supplement stack, choosing the right supplement can assist you in reaching your goals. If you have any other questions about choosing supplements or other nutrition items, speak to an Expert at your local SCHEELS.