Unless you’ve been under a rock for the last 40 years, chances are you’ve heard of a compound called creatine. And, you’ve likely been hearing a lot about it lately as a growing pool of research illuminates new opportunities for our health and performance.
Fast Facts on Creatine
- Creatine helps us make energy.
- Creatine helps us recover faster in between high intensity efforts.
- Creatine is a highly researched supplement showing benefits to body composition, improvements in muscle strength and exercise performance, cognitive function, and bone health
- Creatine does not dehydrate us, actually it helps to pull water into muscle cells, hydrating them!
- Creatine can help people of all ages, but especially aging adults.
- Creatine is most beneficial when it's taken consistently.
So, what is it?
Creatine is a compound made up of 3 amino acids (arginine, methionine, & glycine). It is made naturally inside the body (shout out to liver & kidneys!) at a rate of about 1 gram per day. Additional creatine is commonly consumed through the diet from fish and red meat. (This is important as vegetarians or those with dietary restrictions may benefit more from supplementation.) Supplemental creatine often comes as a white powder, or in pill, tablet, or gummy form. There are over 685 randomized controlled trials on creatine, making it one of the most studied and scientifically validated supplements for a variety of people and purposes. 
What does it do?
Fundamentally, creatine helps us make energy. The majority of creatine is stored inside muscle tissue in the form of “phosphocreatine”. When the body has a rapid need for energy, (such as during intense exercise) the phosphate attached to the creatine breaks free, allowing it to partner up with a molecule called adenosine diphosphate (ADP), which then creates adenosine triphosphate (ATP), the coveted molecule of metabolism! ATP is considered the “energy currency” of all living cells, fueling things like the contraction of muscles, the impulses of nerves, and much, much more.
It should also be noted that the ATP created with the assistance of creatine occurs without oxygen, which is very different from aerobic metabolism: the body's way of creating ATP from the breakdown of food with oxygen.
Another way to think of creatine is as stored potential energy. Imagine a water tank uphill where you can pump water up to it for storage when you don’t need it and then pull from that tank when you need a rapid flow. (Old school cistern toilet anyone?)
Ok - so why supplement with Creatine if our body already makes it?
In short, we aren’t maxed out. According to Dr. Scott Forbes, a leading creatine researcher, we can increase muscular creatine stores by about 20% and increase brain creatine by 5-10% (but this can vary widely by individual). This in short provides more energy to the brain and muscle, to assist with both cognition and high effort muscular needs.
What are some common benefits I can expect from taking creatine?
- More energy during high intensity efforts. (Do more reps, easier!)
- Faster recovery between high intensity efforts, (critical for athletes)
- Improvements in body composition; increased whole-body lean tissue mass (when coupled with resistance exercise).
- Increased energy for cognitive function; commonly people report improvements in energy and short-term memory recall.
Other benefits are still emerging, but point to potential:
- Improvements in bone health for aging women.
- Improvements in recovery from a traumatic brain injury (TBI).
- Improvements in mental health.
How much creatine do I need to take?
Most adults can see muscular benefits with 3-5g of creatine per day, however any potential benefits for bone density and cognition may need larger doses.
Dr. Forbes recommends the following doses depending on the desired goal:
- Muscle Health - 3-5grams per day is sufficient.
- Bone Health - no study less than 8 grams per day has shown any benefit.
- Brain Health - likely slightly higher, around 10 grams per day.
Most importantly, consistency is key, taking creatine on a daily basis for anyone looking for the potential benefits.
If I want to start taking it, do I start with 3-5g or more?
Loading creatine into our tissues is like getting an airplane up to cruising altitude - you can either cruise up gently or rocket up, but once you’re at your altitude, you’re there.
If slow and steady is your jam, then a 3 to 5-gram dose will work, and should saturate muscle tissues in about 21-28 days. For those looking to accelerate this saturation, consider a loading phase of 20g a day for 5-7 days, then taper back down to a maintenance dose. If you go this way, it’s also recommended to spread out the 20g into four 5-gram servings throughout the day.
If you are already taking creatine and want to see what a larger dose might do for you, consider a dose relative to your body mass. Current recommendations are 0.1-0.14 g/kg/day. For example:
- 200lb person, 200 divided by 2.2 = 90.9kg
- 0.1 x 90.9 = 9.1 on the lower end
- 0.14 x 90.9 = 12.7 on the higher end.
Again, I would consider breaking this dose up into two or more servings.
What is unique about Fluid Creatine?
Fluid Creatine is highly soluble, tasteless, 3rd party tested for purity and Certified by Informed Sport to be suitable for professional athletes and those competing at the highest levels of sport.
Fluid was also the first company to bring a drug tested single serving packet to market, leading the sports nutrition industry.
Lastly, we are significantly less expensive than competing high quality alternatives.
How do I take it or use Fluid Creatine?
You can mix your desired amount into a liquid of your choice. Common options are water, juice, or sports drink during workouts.
Personal fave (Richard Smith, CEO) - I mix mine first thing, every morning with warm water and either a splash of juice or a grape flavored Fluid electrolyte stick. I set my kettle to 140 degrees and it’s perfect every time.
To make Creatine easy on-the-go, add it to your favorite smoothie or shake, or to a snack like yogurt or applesauce. Consumption can occur in the morning, post-workout, etc. Consistency is key. Just be sure to set your habit and keep it.
Fluid 100% Creatine Monohydrate delivers exactly what creatine should— pure, proven, and tested Creatine, without the noise. One ingredient. Backed by science. Trusted by athletes who care about what goes into their bodies.
Give it a shot - your muscles (and your brain) will thank youuuuu!
