What is Creatine? Everything You Need to Know


Whether you're lifting weights, sprinting, or simply trying to get the most out of your workouts, creatine is a supplement worth understanding.

Let’s break down what it is, how it works, and why it could be a game-changer for your performance and recovery.

What Is Creatine?

Creatine is a naturally occurring compound found in your muscle cells. It plays a key role in producing ATP (adenosine triphosphate)—the primary energy source your body uses during quick, explosive activities like sprinting or weightlifting.

Your body makes creatine from amino acids—arginine, glycine, and methionine—and you can also get it in small amounts from foods like red meat and seafood.

Why We Choose Creatine Monohydrate?

Among the many types of creatine supplements available today, creatine monohydrate is:

  • The most researched form
  • The most bioavailable (easily absorbed and used by the body)
  • The most affordable and effective option on the market
  • It’s been studied for decades and consistently shown to boost strength, improve recovery, and even support brain function.

What Does Creatine Do to the Body?

When supplemented, creatine boosts your muscle stores of phosphocreatine, allowing your body to regenerate ATP faster. This leads to:

  • Increased strength and performance during intense workouts
  • More energy for short, explosive movements
  • Faster recovery between sets or training sessions
  • Increased muscle hydration and cell volume (which supports muscle growth)

Top Benefits of Creatine Supplementation

✅ Enhances Exercise Performance
Creatine is backed by hundreds of studies for its ability to improve strength, speed, and endurance during high-intensity training.

✅ Supports Muscle Growth
By increasing water content in muscle cells and promoting anabolic hormones like IGF-1, creatine supports lean muscle development.

✅ Boosts Recovery
Supplementation can reduce inflammation and muscle cell damage, helping your body recover faster after workouts.

✅ Improves Brain Function
Creatine supports cognitive performance by increasing energy availability in the brain—helpful during mental fatigue or sleep deprivation.

✅ Potential Therapeutic Benefits
Emerging research shows creatine may aid conditions such as:

  • Muscular dystrophy
  • Parkinson’s and Huntington’s disease
  • Stroke rehabilitation
  • Heart failure

How Much Creatine Should You Take?

There are two common approaches in weight/strength training:

1. Loading Phase 

  • 20g/day for 5–7 days (split into 4 servings of 5g)
  • Followed by a maintenance dose of 3–5g/day

2. Maintenance Phase

  • 3–5g/day consistently
  • Full saturation achieved within 3–4 weeks

👉 Both methods are effective—pick what suits your routine.

Natural Food Sources of Creatine

Although creatine is found in food, it’s hard to get enough from diet alone:

  • Beef & Pork: ~2g per pound (raw)
  • Salmon & Tuna: ~3–4g per pound
  • Chicken: ~0.5g per pound

⚠️ Cooking reduces creatine content, making supplementation a more efficient option for athletes and active individuals.

Who Should Take Creatine?

Highly recommended for:

  • Strength athletes and gym-goers
  • Fitness beginners wanting to build strength and recover faster
  • Vegetarians/vegans (with naturally lower creatine stores)
  • Older adults aiming to preserve muscle mass and cognition

Consult your doctor if you:

  • Have kidney issues, high uric acid, or a history of gout
  • Are breastfeeding—research is still limited in this area

Common Side Effects & Concerns

🟡 Water Retention
Creatine may cause temporary weight gain due to water being pulled into muscle cells—not fat gain.

🟡 Digestive Discomfort
Some users experience bloating or stomach upset, especially during the loading phase. Taking smaller doses or skipping loading usually helps.

Best Time to Take Creatine

There’s no perfect time, but here are popular choices:

  • Morning: With your first glass of water or protein shake
  • Post-workout: To support muscle recovery
  • Anytime: Consistency is more important than timing

Core Insight

Creatine Monohydrate isn't just for bodybuilders or pro athletes—it's for anyone serious about improving performance, accelerating recovery, and supporting long-term muscle and brain health. It’s one of the most studied, safest, and most effective supplements you can add to your daily routine.

At Salt of the Earth, we champion clean, natural, and proven ways to hydrate and perform better—and creatine fits right in. That’s why we use Creapure®—a premium-grade creatine monohydrate made in Germany, known globally for its exceptional purity, safety, and performance.

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