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The High Performance Journal - February 4th, 2025

One of the most studied supplements on the planet is Creatine.

It's the supplement I recommend 99% of people to take, but many are still unsure about it. Some think it's a steroid, while others think it will make them go bald.

So, in this article, I want to give you a complete guide to creatine and point you in the right direction regarding this amazing supplement.

The Complete Guide To Taking Creatine 

What is Creatine?

Creatine is a special substance that our bodies make naturally. It's mostly found in our muscles and brain.

Creatine comprises of amino acids, which fit together like Lego pieces to form creatine.

Creatine's main job is to help our body make energy, especially when we need a lot of power quickly. This is helpful when we do activities that require a big burst of energy, like sprinting or lifting something heavy.

Think of creatine as a quick energy booster for our muscles and brain. It's like having a secret energy source that our body makes naturally.

Is Creatine Safe?

Yes, creatine is safe for most people. Scientists have studied it a lot and found it doesn't hurt healthy people. Here's what you need to know:

• It's okay to take 3-5 grams every day.
• It doesn't harm your kidneys or liver.
• It doesn't contribute to male pattern baldness.

So, if you're healthy, you don't need to worry about taking creatine. It's one of the safest supplements you can use.

Who Should Take Creatine?

Creatine can benefit almost anyone who wants to improve their muscle mass, cognitive function, and cardiovascular fitness or who wants an extra edge in life.

Who Should Avoid Creatine?

1. People with Kidney or Liver Disease - Those with pre-existing kidney or liver conditions should consult a doctor before taking creatine.
2. Pregnant or Breastfeeding Women: Due to limited research, it's generally advised that women avoid creatine during pregnancy and breastfeeding.
3. Children: Due to a lack of research, we can't say whether creatine is safe for children. 

Benefits Of Taking Creatine

Image courtesy of ​https://ylmsportscience.com/​ 

While our bodies can produce creatine naturally, there are a few evidence-based reasons why people would want to choose to add more through supplementation:

Enhanced Athletic Performance

Creatine supplementation can enhance athletic performance, particularly in high-intensity, short-duration activities.

It's been shown to:

1. Increase strength and power output
2. Improve sprint performance
3. Enhance muscle recovery between intense exercise bouts

Creatine helps our body make more of a special energy fuel called ATP. ATP is like tiny batteries that power everything our cells do so that creatine can give us extra energy for activities.

Increased Muscle Mass

Creatine supplementation can significantly increase muscle mass compared to training alone when combined with resistance training.

It's been shown to help:

• People looking to increase muscle size.
• Older adults trying to combat age-related muscle loss.

Creatine does this by helping your body retain and hold more water and by helping your body absorb more protein.

Increased Cognitive Function

In certain populations, creatine is a net positive for brain health.

It's been shown to improve:

• Memory and processing speed
• Attention time
• Short-term intelligence and reasoning
• Decrease in mental fatigue, especially when sleep-deprived

This has been shown more so in older adults (66-76 years), individuals with certain diseases and/or under metabolic distress, and vegetarians/vegans.

It does this by giving your brain cells more energy to use, protecting the brain against harm, and increasing energy-making chemicals in the brain.

Improved Cardiovascular Fitness

Creatine can help you build a stronger, more resilient cardiovascular system:

It's been shown to help:

• Improve your body's ability to make more energy for short, intense cardio
• The ability to run harder and longer
• Improve heart and oxygen efficiency
• Keep your body more hydrated during exercise
• Improves muscle soreness after tough cardio
• Lower fat levels in your blood
• Help people with heart problems exercise better

Creatine is a net positive for cardio workouts because it gives your body more energy. Its ability to help your heart work less hard and keep you cooler during workouts also helps you work harder and longer.

Potential Therapeutic Applications

Creatine is being studied for its potential benefits in various medical conditions, including muscular dystrophy, Parkinson's disease, and amyotrophic lateral sclerosis.

The research is early but it's looking to be a great supplement to improve conditions in those diseases.

Side Effects And Risks

While creatine is generally considered safe for most people, some potential side effects include:

1. Minimal Weight Gain - This is primarily due to increased water retention in muscle tissues.
2. Gastrointestinal Issues - A few people may experience stomach discomfort, nausea, or diarrhea, especially during loading. In this case, I recommend checking the brand you're using for fillers (more on this later) and limiting yourself to 2-5 grams of creatine instead of loading.
3. Dehydration - Creatine can increase water retention in muscles, potentially leading to dehydration if adequate fluids aren't consumed

How To Take Creatine 

Image courtesy of ​Garagegymreviews.com​ 

Think of creatine as a daily supplement—a multivitamin for your muscles, heart, and brain.

Here's a simple guide on how to take it:

1. Choose creatine monohydrate powder.
2. Take 5 grams (about one teaspoon) every day.
3. Mix it with water or juice.
4. You can take it any time.
5. It may make you gain a little weight from water in your muscles, so be okay with that.
6. Be patient - it takes a few weeks to see results.
7. When taking creatine, drink plenty of water (half your body weight in ounces preferable).

Early research suggests that taking more than 5 grams (e.g., 10-15 grams) can yield better benefits.

Also, while 5 grams is the standard dose larger individuals may benefit from slightly higher doses. Some evidence suggests that larger athletes (above 6'1 and over 220 pounds) might need 5-10 grams daily to maintain their body's creatine stores

Anecdotally, I've been taking around 15 grams daily and have found that my recovery has improved. However, as with all things, your mileage may vary depending on your situation.

What To Look Out For When Choosing A Creatine Brand

1. It should be pure creatine monohydrate, with nothing else added.
2. Third parties have checked to make sure it's safe and good quality.
3. Each scoop or pill should have 3-5 grams of creatine.
4. It shouldn't have extra stuff like fake flavors or things you don't need.
5. It should be made by a company that people trust and like.

I use ​Naked Creatine​. Although I am not affiliated with it, I have used it for the past few years, and it meets all the criteria above.

You don't need to get this brand in particular. Find one that meets all the above criteria, and you'll be ready.

Creatine Is Safe And Is Evidence-Based

I, along with my private coaching clients, have been taking creatine for years, and I've yet to hear from someone that they have dealt with any negative side effects.

Some have reported many of the benefits listed above.

I look at creatine much like I look at a multivitamin. I take it every day without fail to help me perform better at what I do.

Hope this newsletter helped you become a bit healthier after reading it.

Onwards and upwards. 🚀

- Dan

Founder, ​Dan Go Fitness Coaching​ ← If you've got a goal to lose 20+ lbs in 2025, check this out.

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References

1. Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Int J Sport Nutr Exerc Metab. 2000 Dec;10(4):452-63. doi: 10.1123/ijsnem.10.4.452. PMID: 11099372.
2. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 2014 Jun;46(6):1194-203. doi: 10.1249/MSS.0000000000000220. PMID: 24576864.
3. Gordji-Nejad A, Matusch A, Kleedörfer S, Jayeshkumar Patel H, Drzezga A, Elmenhorst D, Binkofski F, Bauer A. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024 Feb 28;14(1):4937. doi: 10.1038/s41598-024-54249-9. PMID: 38418482; PMCID: PMC10902318.
4. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. PMID: 39070254; PMCID: PMC11275561.
5. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60. doi: 10.1123/ijsnem.14.4.443. Erratum in: Int J Sport Nutr Exerc Metab. 2017 Feb;27(1):96. doi: 10.1123/ijsnem.2017.27.1.96. PMID: 15467102.
6. Balestrino M. Role of Creatine in the Heart: Health and Disease. Nutrients. 2021 Apr 7;13(4):1215. doi: 10.3390/nu13041215. PMID: 33917009; PMCID: PMC8067763.
7. Xiao Y, Luo M, Luo H, Wang J. Creatine for Parkinson's disease. Cochrane Database Syst Rev. 2014 Jun 17;2014(6):CD009646. doi: 10.1002/14651858.CD009646.pub2. PMID: 24934384; PMCID: PMC10196714.
8. Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012 Aug;43(2):519-29. doi: 10.1007/s00726-011-1132-7. Epub 2011 Nov 19. PMID: 22101980.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.