Creatine

Why You Need It

• Explosive Power & Strength: It helps your muscles regenerate ATP (the body's main energy currency), allowing you to squeeze out extra reps.
• Muscle Growth: It draws water into muscle cells (cellular hydration), which signals growth and increases volume.
• Brain Boost: Your brain demands high energy; creatine supports cognitive function, especially during fatigue or aging.
• Faster Recovery: May reduce muscle damage and inflammation following intense exercise.

Deep Dive

Creatine works by replenishing your phosphocreatine stores. When you lift something heavy or sprint, your body uses ATP immediately. Phosphocreatine helps rapidly refuel that ATP. By supplementing, you ensure this tank is full. It is particularly effective for high-intensity, short-duration activities (like weightlifting or sprinting). It is not a stimulant, so it won't give you the jitters like caffeine, but it will give you raw physiological fuel.

Natural Food Sources

While you can get creatine from food, you would need to eat large amounts of raw meat or fish to match a supplement dose. However, for those who prefer whole foods, these are the winners:

Note: Vegetarians and vegans have significantly lower natural creatine stores and often see the most dramatic benefits from supplementation.

Supplementation

Dosage: You don't need a 'loading phase' (20g/day). The most effective and gentle protocol is 3-5 grams of Creatine Monohydrate daily.

Who is it for? Almost everyone, from athletes to seniors. It is safe for long-term use. Take it anytime, but post-workout with carbs/protein is slightly more effective.