Creatine Beyond the Gym
Creatine is something I haven't even considered adding to my regime of supplements for a long time, until recently, as there has been so many new studies and research linking it to more than just muscle growth and recovery and beneficial to more than just gym bros. Its been getting a lot more attention lately for its benefits to brain health, sleep resilience and even overall mood as well as its more commonly known benefits. In this blog I will break down what it is, how it works and why 5grams just might not be enough and how lifestyle factors and nutrition can help or hinder its benefits
So what is creatine and why do we need to supplement with it? Creatine is a naturally occurring compound made from 3 amino acids: arginine, glycine and methionine (click here to learn more about these) The body, on its own, produces 1-3 grams per day via the liver, kidneys and pancreas as well as through food (mostly red meat & fish).
All forms of creatine are stored in muscle as Phosphocreatine (~95%), the remaining is stored in the brain and other organs.
Why we need it-crucial for rapid energy production, especially during high-intensity activity or mental stress
Where its found-A diet consisting of (but not only) red meat, fish, poultry and pork will give you the highest amounts, ~ 1lb of red meat or salmon contains 1-2grams, but cooking it does reduce some of it. As well as supplement's
So how does creatine work?
To understand why creatine matters, you have to understand ATP (Adenosine Triphosphate) — your body’s energy currency. Every cell relies on ATP for energy to function — whether that’s flexing a muscle, firing a neuron, or repairing tissue. When ATP is used for energy, it loses a phosphate molecule and becomes ADP (Adenosine Diphosphate). To keep performing, your body must constantly recycle ADP back into ATP — and that’s where creatine comes in. Phosphocreatine donates its phosphate group to ADP, rapidly regenerating ATP. This process happens in milliseconds, giving you the ability to push harder, recover faster, and sustain energy longer during intense activity. Creatine’s ATP-regenerating role doesn’t stop at the gym — your brain also uses ATP for cognitive performance, focus, and memory.
Creatines Cognitive & Brain Health Benefits
Recent studies have shown that creatine supports mental performance, especially under stress or sleep deprivation. The brain, like muscle, burns through ATP rapidly. Supplementing with creatine has been shown to; Improve mental clarity and focus during fatigue, Support memory and reaction time, Protect against cognitive decline in stressful or energy-demanding situations. This makes creatine not just a performance enhancer — but a brain nutrient as well. This is also why 5g might not be enough and supplementing with 10g (2 x5g) throughout the day might be the number. Dr Rhonda Patrick explains this here
Hormonal & Testosterone Support
Creatine doesn’t directly increase testosterone, but it appears to enhance testosterone’s effects by improving cellular energy availability and exercise performance. In other words, it helps your body use hormones more effectively. For men, this means better strength, muscle density, and recovery. For women, it supports lean muscle maintenance, energy, and mental clarity — without hormonal downsides.
The Importance of Proper Hydration
Creatine pulls water into your muscle cells to enhance energy production and recovery. But without enough good-quality water, this process can put extra strain on your liver and kidneys. When dehydration sets in, waste products like creatinine become more concentrated in the blood, forcing your kidneys to work harder. Over time, this can contribute to kidney stones or general organ stress. Hydration quality matters: Choose filtered or spring water over chlorinated tap water (you should be doing this regardless of taking creatine), Avoid excessive caffeine and alcohol, which dehydrate and stress the liver, Add a pinch of mineral salt (like Celtic or Redmond Real Salt) to water for electrolyte balance, Aim for at least half your body weight in ounces daily (e.g., 180 lbs → 90 oz water). Increase this if you train hard, sweat a lot, or use the sauna regularly.
Where its found
A diet consisting of (but not only) red meat, fish, poultry and pork will give you the highest amounts, ~ 1lb of red meat or salmon contains 1-2grams, but cooking it does reduce some of it. As well as supplement's
Vegetarians and vegans often tend to have lower creatine levels because plant foods contain almost none, which makes supplementation especially beneficial for them. This is also one reason why I personally support including high quality animal proteins in your diet when appropriate-things like grass fed, grass finished beef, wild caught fish, and pasture raised eggs. These foods naturally supply creatine, along with the amino acids your body needs to make it. If you've ever explored your Primal Pattern Diet (a key CHEK principle) you'd know that some of us function optimally & feel their best with more animal proteins and fat and some with more plant based and higher carb based meals. When working with me we will go far beyond just a one-size-fits-all kind of diet. We will look at your metabolism, digestion, stress, sleep, and energy patterns. If you’re unsure what your Primal Pattern Diet type is — or you’ve been struggling with fatigue, slow recovery, or poor focus — this is the perfect place to start.
Some things that can wreak havoc on the benefits of creatine...
Poor hydration (as discussed above)
Alcohol use, which dehydrates and taxes the liver
Inadequate recovery or sleep deprivation
Overtraining, without supporting recovery and nutrition
Highly processed foods that increase inflammation and oxidative stress
Remember — creatine doesn’t replace the basics. It amplifies what you’re already doing right.
Some final thoughts on creatine...
Creatine is one of the most researched, safest, and effective supplements available — not just for strength, but for energy, recovery, and brain performance. I would recommend a brand that is NSF Certified or Informed Choice. When paired with good hydration, quality sleep, nutrient-dense food, and proper recovery, it can make a noticeable difference in how you look, feel, and think. If you want to go deeper into understanding what your body really needs — from diet to recovery and mindset — I’d love to help you explore your Primal Pattern Diet and lifestyle plan.
Here is a link to a short Dr Rhonda Patrick interview on Tim Ferris https://youtu.be/-x5_3A6LVRM
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