Creatine for Beginners: What You Need to Know

Creatine often gets a bad rap. Many people think it’s only for bodybuilders or “bulking up,” but it’s actually one of the most researched supplements for strength, performance, and even mental clarity - and it’s safe for everyday people when used correctly.

How Creatine Works:
Creatine helps your muscles produce energy during short, high-intensity activities like lifting, sprinting, or jumping. In simple terms, it gives your body extra fuel so you can push harder, recover faster, and make more progress in your training.

Benefits for Everyday Clients:

• Increased Strength: Helps you lift heavier and perform more reps

• Better Workout Performance: Feel less fatigued during high-intensity efforts

• Faster Recovery: Reduces muscle fatigue and soreness between sessions

• Mental Benefits: Research shows creatine can improve focus, memory, and reduce mental fatigue - helping you feel sharper and more alert throughout the day

Dosage and Hydration:

• Take 5 g of creatine per day consistently - no complicated loading phases needed

• Drink a minimum of 2 litres of water per day to support hydration and help your body process creatine effectively

Remember: creatine isn’t magic. Consistent training, good nutrition, and rest are still the foundation for results.

Practical Tips:

• Take it any time of day that fits your routine

• Mix with water, juice, or a post-workout shake

Combine with consistent training and proper nutrition for the best results|

Creatine is a simple, safe, and effective tool to help you get stronger, perform better, and even support mental sharpness. If it fits your goals, give it a try - but remember, transformation comes from consistent effort, not quick fixes.