Creatine: Not Just for Gym Bros

 By: Chad Burnham, DPT, FAFS, CSCS

When you think of creatine, you might picture muscle-bound lifters chugging down shakes after a heavy lift. But here’s the truth: creatine is one of the most researched and effective supplements out there, and its benefits go far beyond the gym floor.

Yes, it helps with building muscle and boosting performance, but that’s just the beginning.

Why Creatine Deserves a Spot in Your Routine 

Creatine has consistently been shown to improve:

 • Strength and power output 

 • Lean muscle mass 

 • High-intensity exercise performance 

But more recently, science has uncovered a whole new world of benefits—especially for your brain.

Emerging research suggests that creatine may enhance cognitive function, mental fatigue resistance, and even memory—particularly in individuals who are sleep-deprived, stressed, or follow a diet low in natural creatine sources (like vegetarians or vegans). A 2021 meta-analysis published in Psychopharmacology found modest but notable improvements in short-term memory and intelligence/reasoning tasks in participants who supplemented with creatine.

Is Creatine Safe? 

In short: Yes. 

Decades of studies have shown no adverse health effects from long-term creatine supplementation in healthy individuals. Creatine monohydrate, the most studied form, has been proven safe across age groups and even in populations with certain medical conditions (although it’s always smart to check with your doctor).

How Much Creatine Should You Take? 

The sweet spot for most people: 3–5 grams daily.

Your actual needs might vary slightly depending on how much creatine you get from your diet. Animal-based meats and seafood are rich in creatine, so if you’re vegetarian or vegan, you’re likely getting little to none from food.

Timing: When Should You Take Creatine?  

The good news: Consistency beats timing. As long as you’re taking it every day, you’re doing it right.

That said, there may be slight benefits to timing it around your workouts:

 • Pre-workout: Can help increase available energy during high-intensity training.

 • Post-workout: Taking it with protein and carbs may improve creatine uptake into the muscle.

Personally, I’m team post-workout. It fits well with my routine and stacks nicely with my recovery shake.

The Bottom Line on Creatine 

If you want to feel strong, sharp, and ready to crush it—whether in the gym, at work, or anywhere in between, creatine is a solid move. It’s simple, effective, safe, and affordable.