Creatine: The Most Researched Supplement You’re Probably Not Taking

At IGNYT Fitness, we’re always looking for simple, effective tools that help our community get stronger, fitter, and feel their best. One supplement that consistently delivers results but is often misunderstood is creatine. Whether your goal is to build muscle, improve your performance in the gym or in a HYROX event, support fat loss, or boost your brain power, creatine can play a big role.

It’s not just for advanced athletes or bodybuilders. Creatine is backed by solid research and benefits anyone training regularly or simply wanting to look, feel, and perform better.

Let’s break down what it is, how it works, and why you might want to start using it.

What is Creatine?

Creatine is a substance naturally found in your muscles and brain. Your body uses it to help produce energy, especially during short, intense bursts like lifting weights, sprinting or pushing through a tough HYROX workout. When you supplement with creatine, your muscles can store more of it, which means more available energy and better performance.

How Creatine Helps

Strength and Muscle Building

Creatine has been shown to improve muscle strength and power, allowing you to train harder and recover faster. A 2022 review in Nutrients found that creatine helped people build more muscle and increase their lifting strength compared to those who didn’t take it. This is especially useful in personal training sessions where the goal is to push safely but effectively to improve results.

Fat Loss Support

While creatine doesn’t directly burn fat, it can support fat loss by helping you maintain muscle while in a calorie deficit. More muscle means a faster metabolism, better workouts, and a more “toned” look. A 2021 study found that people using creatine during weight loss preserved more lean mass than those who didn’t.

Brain Benefits

Your brain uses energy just like your muscles. Research shows creatine can support mental performance, especially during stressful or tiring situations. It may help with focus, memory, and reaction time. This can be helpful for anyone juggling work, training, and life in general.

One review in Psychopharmacology in 2022 found creatine improved memory and mental performance in people under pressure. It’s not just for your biceps—it’s for your brain too.

Supports Active Ageing

Creatine isn’t just for younger gym-goers. It’s also great for those looking to maintain strength, balance and brain health as they age. It can help preserve muscle, reduce the risk of falls, and even support bone health when combined with strength training.

Common Myths About Creatine

Myth: Creatine causes bloating or makes you puffy Truth: Creatine pulls water into your muscles, not under your skin. It won’t make you look soft or bloated. In fact, it often makes your muscles look fuller.

Myth: It’s bad for your kidneys

Truth: Research shows creatine is completely safe for healthy individuals. If you have existing kidney issues, speak to a doctor first, but for most people it’s absolutely fine.

Myth: You need to load creatine by taking large doses for a week

Truth: This isn’t necessary. Just take 5g daily. It works just as well over time without the hassle of loading.

Myth: It’s only for men or serious bodybuilders

Truth: Women, beginners, older adults—everyone can benefit. If you train at a gym, do HYROX or follow a training plan, creatine can help you get more out of your efforts.

How to Take Creatine

• Take 5 grams per day, every day

• Timing isn’t critical - just be consistent

• Mix it with water or throw it in a protein shake

• Stick to creatine monohydrate - it’s the most researched, effective and affordable form

• Drink plenty of water throughout the day

You don’t need to cycle off it, and there’s no need for loading phases. Just keep it simple and regular.

Should You Use Creatine?

If you train regularly, are part of our HYROX sessions, or work with one of our personal trainers at IGNYT Fitness, creatine can help you:

• Build more muscle and strength

• Train harder and recover quicker

• Preserve muscle during fat loss

• Stay sharp mentally

• Support long-term health and performance

It’s one of the few supplements we truly recommend to most members because it works, it’s safe, and it fits into any lifestyle.

Final Thoughts

At IGNYT Fitness, we’re not here to sell hype, we’re here to give you real, evidence-based support for your fitness goals. Creatine is a simple addition that can make a big difference over time. Whether you’re training for a HYROX event, working towards a body composition goal, or just trying to feel stronger and sharper day to day, creatine is worth considering.

References

• Rawson, E. S., & Volek, J. S. (2022). Creatine supplementation and muscle performance: a meta-analysis. Nutrients.

• Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2022). Effects of creatine supplementation on cognitive function: A systematic review and meta-analysis. Psychopharmacology.

• Candow, D. G., et al. (2021). Creatine supplementation and aging: effects on muscle, bone and brain. Experimental Gerontology.

• Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine.