Why is Everyone Harping On About Creatine?

Separating hype from fact so you can train smarter.

Creatine Powder

In the ever-changing world of fitness and supplements, one product keeps resurfacing: creatine. What used to be the domain of bodybuilders and elite athletes is now increasingly discussed among everyday gym-goers and non gym goers alike. But is the hype justified? At our gym, we believe in evidence-based options, so let’s dig in!

What is Creatine?

Creatine is a naturally-occurring compound in your body (and also found in certain foods like meat and fish). Harvard Health+2Peloton+2

Inside your muscles, creatine helps regenerate a molecule called ATP (adenosine triphosphate which is basically an energy molecule. When creatine is used to create ATP it creates a lot quite quickly to support explosive efforts like lifting, sprinting or jumping.

So in simple terms: by boosting the available creatine in your muscles, the theory is you can train harder or longer in those intense efforts.

Why It’s Trending (and why people care)

• It speeds up recovery for strength and power especially in teh first 24-48hours, especially for experienced trainees.

• More people are talking about creatine not just for “big lifts” but for everyday performance, recovery and even cognitive/health benefits. By increasing creatine consumption through supplementation, it reduces oxidative stress for the brain which can improve cognitive function but also (research is preliminary in this field) reduce dementia risk.

• A meta- analysis study found that creatine supplementation boosts memory, speeds up processing and sharpens attention. https://pubmed.ncbi.nlm.nih.gov/39070254/

• There’s increasing conversation around creatine for women too, once dominated by male-centric marketing, now widening. Creatine is helpful for women thorugh perimenopause and menopasue by supporting muscle mass, bone density and cognitive funciton all of which decline withe due to lower oestrogen levels.

• It is being paried with therapy to assist in treatment of mood disorders like depression and anxiety.

• It tends to be relatively affordable and well-researched compared to many trendy supplements.

What the Research Says: The Good Stuff

Here are some of the proven benefits (when used properly, alongside training):

• Increased strength and power during high-intensity, short-duration efforts (think heavy lifts, sprint intervals). Houston Methodist+2NASM Blog+2

• Improved lean body mass (muscle) gains when combined with resistance training. NASM Blog+1

• Potentially improved recovery: creatine may help your muscles repair faster after intense sessions. Baylor Scott & White Health+1

• Emerging research shows benefits beyond muscle – for bone health, brain/cognitive performance, and more general wellness. Peloton+1

What the Research Says: The “Not Magic” Caveats

If you have health issues (especially kidney or liver issues), you should consult your doctor. (Though research in healthy people shows good safety) Harvard Health+1

Practical Guide for Supplementation

Form & Quality:

• Choose creatine monohydrate, this is the form with the strongest evidence. NASM Blog+1

• Buy from brands that use third-party testing or certification (to avoid impurities/dosage issues).

Dosage:

• A commonly recommended dose: ~3-5 grams per day for maintenance. Harvard Health+1

• Some choose a “loading phase” (e.g., ~20 g/day for 5-7 days, split doses) to saturate muscles quicker (though loading isn’t mandatory). Baylor Scott & White Health+1

Timing & Usage:

• Timing (pre vs post workout) likely matters less than consistency. The goal is muscle saturation and training intensity. Houston Methodist

• Take it with plenty of water and alongside your regular nutrition (adequate protein, calories, sleep, rest) for best effect.

• Remember this is a supportive tool, not a replacement for proper training and nutrition.

Who may benefit most:

• Individuals doing regular resistance / weight-training programs and looking to push strength, power, performance.

• Members who feel “stuck” in a plateau and are ready to up their game.

• Individuals who want to see an improvement in cognitive function.

• There is emerging research in its use to speed recovery from concussions.

• Older adults looking to maintain muscle mass or offset age-related muscle loss (there is research here too). Harvard Health+1

Safety & Myths:

• Many myths persist (e.g., “creatine harms kidneys,” “creatine causes dehydration,” “you’ll get huge overnight”) but for healthy individuals using recommended doses, evidence shows very good safety. The Times of India+1

• Do speak with their doctor if they have kidney/liver disease, are pregnant/breastfeeding, or are under 18.

• Initially weight gain may occur due to water held in muscle cells (not fat), this is normal and part of the mechanism.

Conclusion

Creatine isn’t a magic pill but for the right person, using the right form, at the right dose, alongside the right training and nutrition, it can be a very effective addition to your toolkit. At ProjectFit, we’re all about smart, evidence-based tools that help you train harder, recover better and hit your goals faster. If you’d like to speak to a member of our team about whether creatine could be right for you, let’s chat!

Book a free intro session this week and explore your training, recovery and nutrition!