If you’ve been mouth-taping before bed, grounding in your backyard like a boss, and listening to enough Huberman to start quoting magnesium dosages by heart—then yeah, creatine is probably already on your radar.
It’s officially left the weight room and entered the wellness stack.
These days, founders are dry-scooping it between Zoom calls, stacking it with nootropics, or replacing their second coffee with a chalky teaspoon of powdered gains.
And for good reason: creatine is one of the most researched, safest, and effective supplements out there—for both physical and cognitive performance.
Let’s cut through the noise and cover what it does, how to use it, what to buy (and avoid), and whether 5g a day still cuts it.
What Creatine Actually Does
- Muscle Energy: Creatine helps regenerate ATP, your body’s quick energy source. That means more power, more reps, and over time, more gains.
- Brain Boost: Your brain burns ATP like an AI startup burns cash. Creatine helps buffer mental fatigue, support memory, and improve focus—especially under stress or sleep deprivation.
- Safety: Creatine monohydrate has been studied for decades. No, it doesn’t wreck your kidneys (unless you already have kidney disease). The biggest “side effect” is water retention inside your muscles—which is kind of the point.
Creatine 101: How to Use It
Start with 5g per day. It’s the standard dose because it works. No need to cycle. No need to overthink it. Just pick a time of day you’ll remember and stick to it.
That said…
Should You Take More?
Some newer research and anecdotal evidence (including from the Hampton founder community) suggests 10–20g/day might unlock more cognitive benefits, especially if you’re using it as a caffeine alternative.
- 10g/day is a safe upper limit for most.
- 20g/day is for tinkerers—split the dose, hydrate well, and monitor how you feel.
- Loading phase (20g/day for 5–7 days) can saturate muscles faster, but isn’t necessary.
Pro Tip: Taking creatine with food and water helps avoid stomach issues. Don’t chase it with coffee—caffeine may interfere with absorption (some studies say yes, others say meh, verdict is out i suppose).
3 Things to DO
✅ 1. Stick to Creatine Monohydrate
It’s the most researched form, period.
Look for “Creapure” on the label for German-made purity.
Top picks:
- Nutricost Creapure (cheap, pure, trusted)
- Thorne (NSF Certified, clean, pricier)
- Transparent Labs (adds HMB + BioPerine for recovery/absorption)
- Naked Creatine (minimalist, no fillers)
- Momentous (premium, NSF-certified, trusted by pro teams)
✅ 2. Take It Daily, Not Just on Workout Days
Creatine works by saturating your muscles and brain. Consistency matters more than timing.
Mix it in your smoothie, your yogurt, your post-workout shake. Just take it every day.
✅ 3. Drink Water like a MoFo
Creatine pulls water into your muscle cells, so staying hydrated will help it work better and reduce cramping.
3 Things to AVOID
🚫 1. Taking It With Coffee
Not a hard rule, but caffeine may (it also might not, I’ve heard both sides) interfere with creatine’s uptake, especially during a loading phase. To be safe, give it 30–60 minutes of space from your morning cup.
🚫 2. Buying Trash Products
Some third-party lab tests have shown that many creatine gummies—especially from lesser-known Amazon brands—contain less creatine than advertised.
If you’re eating 5 sugary candies to maybe get 3g of creatine, it’s not a good deal. Just skip gummies. Stick with powder or capsules from a trusted brand.
Also avoid:
- Creatine blends with mystery “performance” ingredients
- Overpriced liquid creatine (unstable over time) or gummies
- Anything that costs more than your gym membership but delivers less
🚫 3. Inconsistency
Don’t treat creatine like that old-ass unread copy of Atomic Habits you never opened.
If you skip days, it doesn’t build up. Make it part of your morning routine, next to your collagen, electrolytes, or weed gummies.
FAQs
Q: Should I take it on rest days? Yes. Creatine doesn’t work acutely. Think of it like charging a battery—you want it topped up at all times.
Q: What if I get bloated? Try splitting the dose (e.g., 2.5g morning / 2.5g evening) and take with food. Also, stay hydrated.
Q: What about gummies or pills? Fine if you hate powder—but check how many you need to get to 5g (usually 4–8 pills or gummies). Watch out for sugar and filler ingredients.
Q: Do I need it if I eat meat? Meat eaters get some creatine, but nowhere near the amounts shown to improve performance in studies. Supplementing still helps.
Q: What if I don’t notice anything? Some people (~25%) are “non-responders.” If you try 5g/day for 6–8 weeks and feel nothing, you may be one. Or you may already be maxed out from diet/bodyweight.
Summing It Up
If you lift, run, or think hard: creatine is low-cost upside.
- ✅ 5g/day is enough for most
- ✅ Monohydrate only; Creapure is best
- ✅ Take it daily, separate from caffeine
- ❌ Don’t use gummies or blends
- ❌ Don’t expect instant magic—it compounds like your startup
Best-case? You build strength, think clearer, and maybe ditch that third second coffee.
Worst case? You spent $30 to pee out some powder -probably worth the bet.
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