If you’ve ever hung around the gym long enough, you’ve probably heard someone mention creatine. It’s one of the most researched supplements in the world — and for good reason. But a lot of people still aren’t sure what it actually does (or assume it’s just for bodybuilders with biceps the size of watermelons).
Let’s clear that up.
Creatine isn’t just for people chasing huge muscles. It’s for anyone who wants to feel better, move better, and age well. Whether you’re working on your first push-up, running 5Ks, or crushing a Butts & Guts class, creatine can give your performance — and recovery — a noticeable boost.
Creatine is a naturally occurring compound found in your muscles (and in foods like red meat and fish). Your body already makes it, but supplementing helps increase your muscles’ stores — think of it as adding more “fuel cells” for quick bursts of energy.
When you’re lifting weights, sprinting, or doing anything high-intensity, your muscles use a molecule called ATP for energy. Creatine helps your body make more ATP — which means you can push harder, lift heavier, and recover faster.
1. Improved Strength and Power
Creatine helps your muscles perform better during short, intense efforts — things like squats, sprints, or rowing intervals. You’ll likely find you can squeeze out an extra rep or add a little more weight to the bar over time.
2. Faster Recovery
It doesn’t just help during your workouts — creatine can also help reduce muscle damage and soreness afterward, so you’re ready to move again sooner (instead of walking down stairs like a baby giraffe the day after leg day).
3. Supports Brain Health
Creatine isn’t only stored in your muscles — it’s also found in your brain. Research suggests it can improve focus, mental clarity, and even memory, especially when you’re feeling fatigued or under stress.
4. Helps with Aging Gracefully
As we age, we naturally lose muscle mass and strength — but creatine can help slow that decline. It supports lean muscle, bone health, and mobility, making it a solid choice for anyone looking to stay strong and independent later in life (our Legends crew, we’re looking at you 👀).
5. Works for Everyone — Not Just the Guys
Creatine has huge benefits for women too. It can help improve strength, reduce fatigue, and support muscle tone and bone density — all while being completely safe. (And no, it won’t make you “bulky.” Promise.)
The sweet spot for most people is 3–5 grams per day. You don’t need a fancy, expensive blend — plain ol’ creatine monohydrate is the gold standard.
You can mix it with your post-workout shake, stir it into your morning coffee, or add it to your water bottle. It doesn’t really matter when you take it — consistency is the key.
Creatine isn’t a flashy supplement, but it’s one of the few that actually delivers on its promises. It’s simple, safe, and effective — and it helps you get more out of the hard work you’re already doing in the gym.
If you’ve been on the fence about it, ask one of your Deep Roots Fitness coaches if creatine might be a good fit for you.
Because feeling stronger, recovering faster, and staying sharp as you age? That’s a win in our book.
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