Creatine has been one of the most studied and talked-about supplements in the fitness world, and for good reason. It’s effective, safe, and widely used by everyone from beginners to pro athletes. At Made Possible Personal Training in Saint Petersburg, we get questions about it all the time from clients training in-person and online.
So let’s break it down in simple, no-fluff terms.
What Is Creatine, Really?
Creatine is a naturally occurring compound found in your muscles (and some foods like red meat and fish). Your body already makes a small amount of it on its own, but supplementing with creatine helps boost your body’s available energy during high-intensity efforts like lifting, sprinting, or HIIT training.
What Happens When You Start Taking Creatine?
Here’s what most people experience:
✅ Increased Muscle Energy (ATP) Output
Creatine helps regenerate ATP, the fuel your muscles use for quick, powerful movements. That means more reps, heavier lifts, and better performance.
📖 Backed by: Kreider et al., 2017 – International Society of Sports Nutrition
✅ Better Strength and Power Gains
It’s not a magic pill, but it helps you train harder, which often leads to faster strength improvements. Great for both beginners and advanced lifters.
📖 Study: Rawson & Volek, 2003 – Journal of Strength & Conditioning Research
✅ Improved Muscle Recovery
Many people report feeling less sore and recovering faster between sessions.
📖 Study: Cooke et al., 2009 – Amino Acids Journal
✅ Increased Muscle Volume (from Water + Growth)
Creatine draws water into your muscle cells, which can make your muscles feel fuller and look more defined. Over time, this cellular swelling may even trigger muscle growth.
📖 Study: Haussinger et al., 1996 – Biochemical Journal
✅ Supports Cognitive Function (Yes, Brain Gains)
Emerging research shows creatine may also help with mental clarity and fatigue, especially during stressful or sleep-deprived periods.
📖 Study: Rae et al., 2003 – Proceedings of the Royal Society B
Will I Gain Weight?
Maybe, but it’s not fat.
Creatine typically causes a few pounds of water retention in your muscles, which is a good thing. It’s a sign your body is absorbing it and getting ready to train harder.
Is Creatine Safe?
Short answer: Yes.
Creatine is one of the most heavily researched supplements in the world, and studies consistently show it is safe for long-term use in healthy individuals.
What you don’t need:
❌ A loading phase (you can, but it’s optional)
❌ Fancy flavored versions with tons of additives
❌ To worry about kidney damage (totally debunked in healthy people)
Stick to creatine monohydrate, 3–5 grams a day, with water or your post-workout shake. That’s it.
Should You Take It?
If your goals include:
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Building strength or muscle
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Improving high-intensity performance
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Training harder or recovering faster
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Supporting overall performance (even in your 30s, 40s, and 50s)
Then creatine is worth considering.
At Made Possible Personal Training, we recommend it to many of our clients training in-person in Saint Petersburgand those following our online training programs—especially once they’ve built some consistency and want to level up performance.
Final Thoughts
Creatine is not a shortcut. It won’t make you strong if you’re not training smart. But when paired with a solid program and good recovery, it’s one of the simplest ways to support your results in and out of the gym.
Got questions about supplements, strength programming, or what actually works?
📍 Come visit us at Made Possible Personal Training – Saint Petersburg, FL
📲 Or message us to learn how we integrate training, recovery, and nutrition into our online coaching programs too.
Train smart. Train strong. Make it possible.
