Demystifying creatine

Creatine is something I use for specific goals: mainly when body fat is super low and I want more muscle plump or if I am at risk of overtraining.
There is a lot of misguided assumptions about what it does - so  let's break it down.
 
The big myth is that creatine builds muscle.  It does not.  Creatine itself doesn’t "build" muscle, it enables the conditions that allow YOU to train harder, recover faster, and ultimately gain more muscle over time.
 
Here is what it does
1. Creatine Accelerates  Recovery.
Creatine causes less muscle soreness after intense workouts through increasing intramuscular hydration and faster energy replenishment, so you feel stronger for your next session quicker.
 
2. Creatine Increases Energy Available.
If taken pre-workout, creatine helps you feel stronger and lift heavier during your workout by replenishing ATP more quickly.  That way you lift heavier weights, complete more reps, and sustain high-intensity efforts longer. Over time, by you increasing weight and reps, you grow more muscle.
 
3. Creatine helps muscles look bigger.
Creatine has a plumping effect by increasing intramuscular water retention and muscle fullness, creating the illusion of added size, but it’s temporary and not actual muscle fiber growth.
 
4. Creatine Aids Muscle Preservation
If you are hitting the gym hard, doing double workouts, or under fueling to maximize muscle definition by achieving very low body fat, you risk muscle breakdown as the body scavenges for energy.  Creatine protects the muscles from being broken down for energy when fat stores are scarce.
 
5. Creatine Is Neuroprotective
Creatine has shown to support nerve cells in creating energy too, making it an interesting supplement for brain health. Research shows it to enhance cognitive function; support brain energy metabolism, and possibly reduce neurological decline in conditions like Parkinson’s and ALS.
 
Creatine and Weight Loss: Not a Great Fit
If you're trying to lose a lot of weight, creatine is not your best ally. This is because creatine increases intramuscular water retention, meaning it pulls water into your muscles, making them look fuller, and heavier on the scale.
 
For those aiming for a leaner physique or a weight goal, this added water weight is frustrating. It can mask fat loss progress and create fluctuations in body weight that can be discouraging.
 
However, if you still want to use it during weight loss, I recommend 3g per day as opposed to the standard 5g. 
 
Which one to use?  You want creatine monohydrate.  I love the one from Momentus. 
 
When to take it?   Ideally, post workout.  For workouts longer than 65 minutes, you can take it pre workout to build stamina. For neuroprotective effects only, you can take it during the day with food.
 
Creatine is not a universal fit. If your goal is more prominent muscle and performance, it’s great. If your priority is fat loss and definition, skip it. If you are not training consistently, skip it. If you don’t want weight gain of any kind, skip it
 
P.S. Body sculpting is super fun and rewarding.  One of my favorite books on it is Figure Secrets.