Creatine: Not Just for Athletes – Why Everyone Can Benefit

Curious about creatine? Whether you’re an athlete chasing peak performance or looking to boost strength, energy, or even brain health, creatine is worth considering. Let’s dive into what it is, how it works, and why it’s not just for bodybuilders.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells, where it helps produce energy during high-intensity activities. Your body makes some creatine, and you can also get it from food sources like red meat and fish. However, supplementation can significantly boost creatine stores, leading to noticeable benefits. 🤩

The Benefits of Creatine

Creatine isn’t just about building muscle—though it does that, too. Here’s what it can do:

✅ Increases strength and power – Ideal for weightlifting, sprinting, and explosive movements.

✅ Enhances muscle mass and recovery – Helps muscles repair and grow.

✅ Improves endurance performance – Supports glycogen storage for better stamina.

✅ Boosts cognitive function – May aid brain health, memory, and focus.

✅ Reduces fatigue – Helps maintain energy levels during workouts and daily activities.

Natural Food Sources of Creatine

Creatine is found only in animal-based foods. Some of the best sources include:

🥩 Red meat (beef, lamb) – 110g contains ~500 mg of creatine.

🐟 Fish (herring, salmon, tuna) – Some fish provide up to 950 mg per 110g serving.

🍗 Poultry (chicken, turkey) – A 110g serving contains ~450 mg.

🥛 Dairy (milk, cheese) – Small amounts, but every bit helps.

While food sources contribute, they don’t provide the same high doses available from supplementation, so keep reading to learn the best way to take Creatine:

✨The best form? Creatine monohydrate – the most researched and effective type. Make sure you buy a clean product: 100% creatine monohydrate. No fillers.

✨When? Anytime, but post-workout with protein and carbs may improve absorption.

✨How much?

💪🏼Loading phase (optional): 20g daily for 3-5 days, then 3-5g per day.

📆 Daily dose: 3-5g per day (my preferred method).

Is Creatine Safe?

Absolutely! The main side effect is temporary water retention, which isn’t harmful. Research shows long-term creatine use is safe and beneficial.

Creatine is one of the most effective, well-researched, and safe supplements available. Whether you’re lifting weights, training for endurance, or just looking for an energy and brain boost, creatine can help. Would you try it? Let me know your thoughts! ⬇️

Janie x