Outside of protein, Creatine Monohydrate is one of the most studied and well-understood supplements we have.
In my 7 years of owning a gym, I’ve been asked about creatine countless times. I’ve also recently started taking it again myself—this time outside of competitive CrossFit—to see how it affects me in a different phase of life.
What is Creatine?
Creatine is a naturally occurring form of energy produced in your body. Roughly 95% is made internally, while the remaining 5% comes from your diet—primarily from:
- Red meat
- Fish
- Animal-based milk
Creatine Monohydrate is the supplement form commonly used by people who train regularly or may not get enough creatine through their diet.
Typical usage is around 5g per day, often taken consistently rather than timed precisely around workouts.
My Experience with Creatine
I originally took creatine years ago with the goal of improving muscle gain. At the time, I didn’t notice significant changes, so I stopped.
More recently, I started taking a smaller dose (~2g daily) in the mornings after a friend and former coach, Alex, passed along some extra creatine she wasn’t using. I hate wasting things, so I gave it another try.
This time, what I’ve noticed is less about muscle gain and more about energy:
- More sustained energy throughout the day
- Better mental clarity and focus
- Improved performance in workouts
- Fewer dips in the afternoon “second wind”
On days I don’t take it, I tend to feel that drop-off more noticeably—both mentally and physically.
Over the past couple of months, I’ve felt slightly more productive overall and have more energy for both training and everyday life.
What Does the Science Say?
Looking at meta-analyses (studies that compile and analyze results from many individual studies), a few consistent findings emerge:
- For individuals who already consume meat, creatine supplementation tends to result primarily in increased water retention rather than significant additional muscle or strength gains.
- Cognitive and mental performance benefits have been observed in studies, often using doses around 5g per day—similar to what many people take.
- Vegetarian and vegan athletes tend to be the exception. They often see more noticeable improvements in strength and muscle gains compared to omnivores, likely due to lower baseline creatine intake from diet.
So… Should You Take It?
Like many things in fitness, the answer is: it depends.
Some people benefit noticeably. Others don’t feel much difference at all.
If you’re curious, a simple approach is:
- Try it consistently for about a month
- Pay attention to energy, performance, and recovery
- If you notice a benefit, keep using it
- If you don’t, there’s no need to continue
If you follow a vegetarian or vegan diet and are training for strength, creatine may be especially worth considering.
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