Recently, I have been having a few conversations with athletes, and it appears there is some confusion surrounding supplements. What’s worth it, what isn’t, why food doesn’t do it all, and a few other things. This blog post focuses on one main supplement, Creatine, and explains why, for just 40 cents a day, it is worth it.
In my 20 years in the fitness industry, there’s one supplement that’s always stood the test of time. It’s been part of the conversation for decades, but for some reason, most people still aren’t using it.
And the more I dig into the research, especially after reading Peak by Mike Bubbs, the more I realise that it’s time we start telling people what they’re missing.
Because creatine isn’t just for bodybuilders or high-level athletes, it’s for everyone.
Whether you’re a weekend warrior, a dedicated CrossFitter, a new mum looking to rebuild strength, or someone simply wanting to stay strong and sharp as you age, creatine can benefit you.
It’s not about “getting huge” or “smashing PBs” (although it helps with that too). It’s about building a body, a brain, a life that can perform, recover, and stay resilient for years to come.
So, let’s unpack exactly why creatine should be in your stack, and why it’s my top recommendation, behind whey protein isolate, vitamin D, a good-quality multivitamin, and fish oil (which we’ll cover another day).
Creatine is Brain Food
Let’s start where most people don’t, the brain.
Creatine isn’t just for muscles! It turns out that it is also a critical energy buffer for your brain cells.
Your brain is a high-performance engine that burns through a massive amount of fuel. Creatine helps top up the tank, supporting cognitive function, focus, and even mood.
Mike Bubbs highlights in Peak that creatine shows promise for improving mental clarity, helping with recovery from traumatic brain injuries, and slowing down progression in neurodegenerative disorders like Parkinson’s, Alzheimer’s and Dementia.
In simple terms, creatine doesn’t just help you lift heavier. It enables you to think clearly and stay sharper for longer.
Creatine Builds More Than Muscle
Yes, creatine helps you build muscle. But let’s make this clear, not just in elite athletes.
Creatine gives your body the energy to train harder, recover faster, and maintain lean muscle mass, and that’s important no matter where you are in your fitness journey.
✅ Trying to build strength for the first time? Creatine helps.
✅ Returning to training after a break? Creatine helps.
✅ Wanting to stay strong, mobile, and independent as you age? Creatine helps.
✅ Chasing performance at the highest level? Creatine helps.
It’s for the everyday athlete, not just the pros. It’s for everybody, even if you don’t work out.
Dr. Marc Bubbs emphasises in Peak that creatine is “head and shoulders above other supplements when it comes to hypertrophy and athletic support”. This underscores its value not just for athletes but for anyone looking to support muscle health and overall performance.
Muscle is your long-term health plan. Creatine helps you build and protect it.
Creatine and Recovery from Degenerative Conditions
One of the most exciting areas of creatine research is its potential role in aiding recovery from degenerative conditions.
Studies show that creatine can support recovery and improve outcomes for those living with or beginning to experience signs and symptoms of;
✅ Parkinson’s
✅ Huntington’s
✅ Multiple Sclerosis
✅ Traumatic Brain Injuries
It’s not a magic pill, but it’s a simple, safe, and effective way to give your body and brain the energy they need to fight back.
A Quick Word on Vitamin D
While we’re here, it’s worth mentioning vitamin D, another key nutrient highlighted in Peak. And that, along with supplementation with creatine and vitamin D comes in a very close second.
Vitamin D is crucial for maintaining immune health, supporting bone strength, and regulating mood. It works in conjunction with creatine to build a resilient, high-performance body.
But that’s a topic for another day.
For now, creatine is the focus, and it’s where most people should start.
In conclusion from me…
Whether you’re lifting weights in the gym, chasing your kids around the backyard, running your first 5K, or simply looking to stay sharp at work, or into the later years of life, creatine has its benefits for you.
It’s one of the most well-researched, safe, and affordable supplements available.
A kilo of high-quality creatine monohydrate costs around $80. With a recommended dose of just 5g per day, that means you’re investing only 40 cents a day in your long-term strength, brain health, and performance.
An absolute no-brainer really.
For most people, a simple daily dose of 5 grams of creatine monohydrate is sufficient to support strength, muscle growth, brain health, and recovery.
So if you’re looking to build a more substantial, more capable body and a sharper mind, creatine is the place to start.
It’s not just a “muscle supplement.” It’s a foundation for lifelong performance.
Stay tuned because we will dive into the benefits of those other supplements another time. But for now, let this sink in…
Creatine is for everyone. And it’s worth every gram.