What Is Creatine and Should You Take It?
At Lemonade Collective, we are passionate about helping people make life sweeter through movement, wellness, and education. Supplements can sometimes feel overwhelming, and creatine is one of the most talked-about and misunderstood options available. Below is a clear, honest, and science-backed overview to help you decide whether creatine may be right for you.
What Is Creatine?
Creatine is a naturally occurring compound produced in the liver, kidneys, and pancreas and stored primarily in your muscles. Small amounts of creatine are also obtained through foods such as red meat, seafood, and poultry.
Creatine’s main role in the body is supporting energy production. It helps regenerate adenosine triphosphate (ATP), which serves as the primary energy source for muscle contractions. During short bursts of high-intensity activity such as strength training, sprinting, squash, or high-intensity fitness classes, ATP is rapidly depleted. Creatine helps replenish ATP more efficiently, allowing muscles to perform at higher intensities and recover more quickly between efforts.
Approximately 95 percent of creatine in the body is stored in skeletal muscle, making it especially important for physical performance and training.
What Are the Benefits of Creatine?
Creatine is one of the most extensively researched sports supplements available, with hundreds of peer-reviewed studies supporting its effectiveness and safety.
Improved Strength and Power
Creatine supplementation has consistently been shown to improve strength, power output, and performance during high-intensity exercise and resistance training¹.
Increased Muscle Growth
Creatine supports muscle growth by allowing individuals to train harder and recover more efficiently. It also increases water content inside muscle cells, which supports an environment that promotes muscle protein synthesis².
Enhanced Exercise Performance
Creatine is particularly beneficial for activities involving repeated high-intensity efforts, including:
Strength training
Squash and racquet sports
High-intensity interval training
Sprint-based activities
Group fitness classes involving explosive movements
Research shows creatine improves repeated bout performance by increasing muscle energy stores³.
Recovery Support
Some research indicates creatine may reduce muscle damage and inflammation following intense exercise, which can support faster recovery and improved training consistency⁴.
Potential Cognitive Support
Emerging research suggests creatine may support brain energy metabolism and cognitive performance, particularly during periods of fatigue or sleep deprivation⁵. While promising, this area continues to be studied.
Who Might Benefit From Creatine?
Creatine is not limited to bodybuilders or elite athletes. Many active individuals and general fitness participants may benefit from supplementation.
Individuals Who May Benefit Include:
Strength training and personal training clients
Squash players seeking improved power and endurance
High-intensity class participants
Individuals looking to build or maintain muscle
Adults focused on maintaining strength and function as they age
Vegetarians and vegans, who typically consume less dietary creatine
Research has shown vegetarians often experience larger increases in muscle creatine stores when supplementing⁶.
Is Creatine Safe?
Creatine is widely regarded as safe for healthy individuals and is one of the most well-studied supplements in sports nutrition. Long-term research has found no harmful effects when consumed at recommended dosages¹.
Common misconceptions, including concerns about kidney damage, dehydration, or muscle cramping, have not been supported by scientific evidence in healthy populations¹.
Who Should Consult a Healthcare Provider Before Using Creatine?
Individuals with kidney disease or kidney concerns
Those who are pregnant or breastfeeding
Individuals taking medications that may impact kidney function
Anyone with chronic or complex medical conditions
How Is Creatine Typically Taken?
The most studied and recommended form of creatine is creatine monohydrate.
Typical dosing includes:
3–5 grams daily (most common and effective)
Optional loading phase of 20 grams daily divided into four doses for 5–7 days, followed by maintenance dosing
The loading phase is not required. Consistent daily intake is the most important factor for effectiveness.
The Lemonade Collective Approach
At Lemonade Collective, we believe supplements should support a balanced and sustainable lifestyle. Creatine can be a helpful tool when combined with:
Strength training
Balanced nutrition
Proper hydration
Recovery and sleep
Consistent movement
Supplements are not replacements for healthy habits, but creatine remains one of the most reliable, evidence-supported options available for performance and muscle support.
Want to try Creatine?
We carry Thrive Protein, a local Collingwood business, right here in-store alongside our other carefully selected supplements.
Send the secret code CREATINENOWFEB to hello@lemonadecollective.ca and we will send you a 20% off coupon to use in store.
If you have questions about supplements, training, or building a program that supports your goals, our team is always available to help.
References
Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults. Open Access Journal of Sports Medicine.
Branch JD. (2003). Effect of creatine supplementation on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism.
Rawson ES, Venezia AC. (2011). Use of creatine in the elderly and evidence for effects on cognitive function. Amino Acids.
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. (2018). Effects of creatine supplementation on cognitive function. Experimental Gerontology.
Burke DG, Chilibeck PD, Parise G, et al. (2003). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in vegetarians and nonvegetarians. Journal of Applied Physiology.