Creatine - the all-around fitness hack you didn't even know you needed

Everyone wants maximum results in the gym with minimal effort. But while you’re spending hours watching fitness podcasts and trying trendy diets, a simple and proven way to boost your muscles and endurance still stays in the shadows — creatine.

Everyone wants maximum results in the gym with minimal effort. But while you’re spending hours watching fitness podcasts and trying trendy diets, a simple and proven way to boost your muscles and endurance still stays in the shadows — creatine. Yes, that supplement many still think is “just for bodybuilders,” but it’s actually perfect for anyone who wants to improve.

What is creatine and why is it so powerful?

Creatine isn’t some magical powder from ads. It’s a natural compound your body produces that plays a key role in energy production. It’s made of three amino acids (glycine, arginine, and methionine) that help produce ATP — the main energy source for your muscles and brain.

According to Professor Brian Carson, an exercise physiology expert, creatine helps your muscles work longer and stronger, especially during short, intense efforts like weightlifting, sprints, and other explosive sports.

Why is creatine not just about muscles?

Creatine helps build muscle mass and increase strength, but that’s not all. Research shows it also improves endurance, letting you run farther and faster even when you feel out of breath.

Plus, creatine might make you smarter. A 2024 study found it improved memory and information processing speed. There’s also evidence it reduces symptoms of depression and anxiety and helps recovery after brain injuries.

Who should take creatine and when?

If you’re an athlete, vegetarian, or just want to slow age-related muscle loss, creatine is a solid choice. It’s safe, effective, and costs about £20 per month — a small investment for a big payoff.

Beginners can start with a loading phase: 20 grams per day for 5–7 days, then maintain with 5 grams daily. But there are no strict rules; many simply take 5 grams every day.

Are there any downsides?

The most common side effect is a slight weight gain (1–2 kg) due to water retention in muscles during the first days, but this usually passes quickly. As for health, decades of studies confirm that creatine does not harm kidneys or liver in healthy people.

And no, creatine is not a steroid, and without training you won’t bulk up like a bodybuilder. It just gives you extra energy to train harder and longer.