Creatine Isn’t Magic…But Here’s What Is
Creatine is an effective supplement, no doubt. But the magic being marketed around it has some people feeling it is the magic bullet to bigger muscles. What is often missed is that to gain muscle, multiple areas of nutrition and fitness must be on track. And as a practitioner, the hype around creatine has left people confused when they aren't magically walking around looking muscular.
And don't get me wrong, creatine is one of the most well-researched, effective supplements out there. It supports strength, power output, recovery, and even brain health. But here's the reality check…
Creatine isn't a magic powder.
If your nutrition is inconsistent, your protein intake is low, or your strength training plan lacks progressive overload, no amount of creatine will save you.
Here's What Creatine Can Do:
Increases phosphocreatine stores in muscles, helping with short bursts of energy (think lifting or sprinting)
Supports lean mass gains when combined with resistance training
May aid in cognitive performance and recovery in some individuals
Here's What Creatine Can't Do:
Build muscle without lifting weights
Make up for low protein intake or poor overall nutrition
Replace the need for sleep, rest, and periodized training
The Real Magic Formula:
Strength Train Consistently
Creatine works best when there's a training stimulus. Aim for a progressive, full-body strength program that prioritizes compound lifts and muscle overload.
Nail Your Nutrition
Get enough calories to support your goals, hit your daily protein target (around 0.8 g/pound protein for most active women), and time your meals to fuel your workouts and recovery.
Add Creatine Strategically
Once your basics are dialed in, at least 5g of creatine monohydrate daily can help you push a little harder, recover faster, and see better training adaptations.
The bottom line is that creatine is a great supplement. And that's what it is, a supplement, not a shortcut. It works best when paired with an optimized training and nutrition strategy. Make sure while you're dialing in your supplements, you're also making sure your foundation is solid.
That's where the real transformation happens.
If you're ready to take the next step, whether that means adding high-quality creatine to your routine, getting personalized support with your training and nutrition, or joining my upcoming webinar on August 11th, 2025 at 12pm EST to learn more, I've got you covered!
