Outside of protein, creatine monohydrate is one of the most researched and widely understood supplements available today.
In my seven years as a gym owner, I’ve been asked about creatine countless times. Recently, I decided to start taking it again to see how it would affect me now that I’m no longer competing in CrossFit.
What Is Creatine?
Creatine is a naturally occurring compound that your body uses to produce energy. Your body creates most of what it needs on its own, while the rest comes from foods such as red meat, fish, and dairy products.
Creatine monohydrate is the supplemental form commonly used by people who exercise regularly or who may not get enough through their diet. Most people take around 5 grams per day, often before exercise, although consistency seems to matter more than exact timing.
My Experience with Creatine
Years ago, I started taking creatine because research suggested it could help increase strength and muscle mass. Personally, I never noticed a meaningful difference in those areas, so eventually I stopped using it.
A couple of months ago, I started taking a smaller dose—about 2 grams each morning. My friend and former coach, Alex, had some she wasn’t planning to use, and since I hate seeing things go to waste, I figured I’d give it another shot.
What I’ve noticed this time has been different.
My energy levels seem to last noticeably longer—not just during workouts, but mentally throughout the day as well. On days when I forget to take it, I often don’t get that second wind in the afternoon. I find myself slowing down sooner during MetCons and feeling less productive overall.
Over the past two months, I’ve felt more energized, gotten more done, and had a little extra gas in the tank for wrestling matches with Tormund (his favorite game is WWE-style wrestling).
What Does the Research Say?
If you look at large reviews and meta-analyses of creatine research, a few themes consistently emerge:
- For people who already consume a diet that includes meat, creatine often has a more modest effect than marketing might suggest. Many individuals experience increased water retention, while gains in muscle size and strength vary from person to person.
- Cognitive and mental performance benefits are becoming an increasingly interesting area of research. Some studies suggest creatine may help support mental energy, focus, and performance, which aligns closely with what I’ve experienced.
- Vegetarians and vegans tend to see the most consistent benefits from creatine supplementation, both in exercise performance and muscle development, likely because they start with lower baseline creatine stores.
So, Should You Try It?
One of my gym owner friends believes everyone should be taking creatine and isn’t shy about saying so.
If you had asked me after my first experience, my answer would have been no. I was already eating plenty of meat, wasn’t seeing noticeable changes in strength or muscle growth, and didn’t think it was worth the effort.
Today, my answer is a little different:
It depends.
I’m seeing benefits that matter to me, particularly in energy levels and day-to-day productivity. If you struggle with afternoon energy crashes or feel like you’re running out of gas during workouts, it may be worth trying for a month.
If you notice a positive difference, keep taking it.
If you don’t, then there’s no reason to buy another tub.
And if you’re vegan or vegetarian and looking to improve strength and performance, creatine may be especially worth considering.
Looking to Order Some?
This Friday, we’ll be opening our order forms for the September Supplement Order.
Keep an eye out for that email, build your shopping cart, and place your order. Supplements will arrive at the gym approximately five business days into the month and will be available for pickup there.
Have a wonderful day, y’all, and I’ll see you in the gym!
Kidd Ellis
Vegvisir CrossFit