Should You be Taking Creatine?

Jaime Heer, FNTP
Jul 17
2 min read

Updated: Jul 23

You’ve probably heard someone at the gym mention creatine—or maybe you’ve seen it all over social media as the latest “must-have” supplement. But what is creatine really? Is it just for bodybuilders? Will it make you bulky? Do you actually need it?

Read on to learn more...

What Is Creatine?

Creatine is a naturally occurring compound found in your muscles and in foods like red meat and fish. It helps your body produce quick energy during short bursts of high-intensity movement—like sprinting, lifting weights, or doing a set of kettlebell swings.

Your body makes creatine on its own, but supplementing with it can increase the amount stored in your muscles—giving you more power, faster recovery, and better performance over time.

Creatine Isn’t Just for Bodybuilders

Despite the myths, creatine isn’t just for men trying to pack on muscle. In fact, it has benefits for:

Anyone lifting weights or doing high-intensity training
Women (yes, you can take it—and no, it won’t make you bulky)
People over 40 looking to preserve strength, power, and muscle as they age
Vegans/vegetarians, who naturally get less from their diet
Anyone wanting to improve energy, recovery, and brain function

Emerging research even suggests creatine may support cognitive health, mood, and bone density—making it an all-around performance and longevity booster.

What Are the Benefits?

Improved strength and muscle gains (especially if you’re training consistently)
More energy during short bursts of effort (think sprints, squats, or sled pushes)
Better recovery between sets and between workouts
May support brain performance and mood, especially in times of stress
Helps preserve lean muscle during aging or injury recovery

When (and How) to Take It

Best time to take creatine?

The research is mixed, but post-workout (with a meal or protein shake) seems to have a slight edge for absorption.
That said, the most important thing is taking it consistently—every day, even on rest days.

Typical dose:

3–5 grams per day (no need to “load” it unless directed)
Mix with water, or add it to your smoothie.
It’s flavorless and dissolves easily, especially creatine monohydrate.

A Few Things to Know

Water retention? Creatine pulls water into your muscles, so you might feel a little “puffed” at first—but this isn’t fat, and it often settles within a week or two.
Kidney concerns? Creatine is safe for healthy individuals, but if you have kidney issues, talk to your doctor before starting any new supplement.
Stick with creatine monohydrate. It’s the most studied and effective form—no need for fancy blends.

🏋️‍♀️ Bottom Line: Should You Take Creatine?

If you’re strength training regularly, want to build or maintain lean muscle, improve recovery, or just feel stronger and more resilient—creatine might be a smart addition to your routine.

It’s not a magic pill, but when paired with good nutrition, consistent workouts, and hydration, it can help improve your over-all fitness.

Want Help With Your Supplement Routine?

At Evolution Fitness we’re here to support your performance inside and outside the studio. Book a consult with our in-house nutritionist to build a personalized plan.