Creatine Monohydrate Benefits: Everything You Need to Know

Creatine is one of the most well-known and thoroughly researched supplements - especially in strength training. But both inside and outside the fitness world, many people still ask: What does creatine actually do? Is it safe? Is it only for bodybuilders? And what about if you’re older or follow a plant-based diet?

In this article, we’ll walk you through everything you need to know about creatine - clearly explained, backed by science, and free from hype. Because creatine is no longer just a “men’s supplement” - it’s a versatile and accessible tool for anyone looking to support their energy, performance, and recovery, regardless of age, gender, or body type.

So, what actually is creatine?

Creatine is a compound that your body naturally produces - mainly in the liver, pancreas and kidneys - using the amino acids arginine, glycine, and methionine. About 95% of the creatine in your body is stored in skeletal muscle, with the rest found in the brain, heart, and other organs, where it plays a vital role in energy production.

You also get a small amount of creatine through your diet - but mostly from animal-based foods like meat and fish. That means people who eat little or no animal products (like vegetarians and vegans) often have lower creatine stores in their muscles.

However - whether you eat everything or follow a plant-based diet - taking creatine as a supplement is the only way to fully saturate the stores in your muscle, and in turn support better physical performance and energy levels.

Creatine monohydrate (which means one water molecule per creatine molecule) is the most well-researched and effective form. It’s affordable, stable, and well tolerated.

How creatine works in the body

Creatine’s main job is linked to ATP (adenosine triphosphate) - the molecule your body uses for immediate energy. ATP is like your muscles’ fuel tank, but it runs out quickly - especially during short bursts of intense effort like heavy lifting, sprinting or HIIT workouts.

Creatine is stored in your muscles as phosphocreatine, and that’s where the magic happens: it helps your body quickly regenerate used-up ATP. That means:

• More strength for explosive movements

• Better performance in short, intense efforts

• Faster recovery between sets

• More muscle growth over time - because you can train harder, longer

But that’s not all. New research also suggests creatine may support brain function, particularly during stress, fatigue, or sleep deprivation. That makes it interesting for people who aren’t just looking to build muscle, but want more focus and energy for everyday life.

How to take creatine properly

One of the most common questions: how should you actually take creatine?

Dosage: The standard recommendation is 3–5 g of creatine monohydrate per day. That’s enough to saturate your muscle stores over time.

Loading phase: Some people start with a “loading phase” (20 g daily for 5–7 days) to fill stores faster. But unless you need a quick performance boost for a specific event, it’s not necessary. Taking the regular daily dose works just as well - just at a slower and steadier pace.

When to take it: Morning, pre-workout, post-workout - it doesn’t matter much. What matters is consistency. Taking it with a meal (especially one that includes carbohydrates) may help absorption slightly, but it’s not essential.

Hydration matters: Creatine draws water into the muscle - so it’s important to stay well-hydrated throughout the day. Drink enough water to help your body make the most of the supplement and support healthy function.

The Biggest Myths About Creatine

Even though there’s a solid body of research behind it, creatine is still surrounded by persistent myths. Let’s set the record straight:

“Creatine is a steroid.”

Nope. Creatine is not a synthetic hormone like anabolic steroids. It’s a naturally occurring substance that you also get from food. It doesn’t act on your hormones and is both legal and safe.

“Creatine is only for men.”

Absolutely not. Creatine benefits people of all genders. The idea that it’s just for bodybuilders or “gym bros” is outdated and rooted in old-school marketing.

“Creatine makes you gain weight.”

Creatine can cause your muscles to retain water, especially in the first few weeks, making them look fuller. But that’s not fat - it’s a sign your muscles are saturating with creatine, which means it’s working.

“If you’re not training, creatine is pointless.”

While creatine is especially effective when paired with training, research shows it may also offer cognitive benefits and support your energy levels in everyday life. This makes it interesting for times of stress, poor sleep, or low energy - even outside the gym.

Creatine for Women – More Energy, Strength & Recovery

Women are often left out of the creatine conversation - or actively discouraged from trying it. The myth that it causes bloating, makes you look “manly,” or leads to a bulky physique still stops many from using what is actually a highly effective supplement.

In fact, studies show that women - especially those who eat less meat - often have lower natural creatine levels. Supplementing can be a great way to close that gap and improve strength, performance, and recovery.

Creatine may also be particularly helpful during hormonal transitions, such as perimenopause, helping to stabilise energy, maintain training output, and support mental clarity. While more research is still needed, early evidence also suggests creatine could be useful during pregnancy.

And just to be clear: there’s no such thing as “creatine for women.” Don’t fall for flashy pink packaging or gendered marketing - creatine monohydrate is the most effective form for everyone.

Creatine as You Age – Supporting Strength, Cognition & Quality of Life

As we get older, especially with lower levels of physical activity, our bodies begin to lose muscle mass. This process can start as early as your 30s and lead to reduced strength, limited mobility, and higher risk of falls. In more severe cases it’s referred to as sarcopenia, which becomes a serious health risk.

Early research suggests that creatine can help older adults:

• Maintain muscle strength and mass

• Move more easily in everyday life

• Improve cognitive function, such as memory and focus

Combined with regular strength training, creatine can be a powerful tool to help preserve independence and quality of life. 

What Is Creapure® Creatine?

Not all creatine products are created equal. At WAM, we only use Creapure® - the purest form of creatine monohydrate on the market, made by Alzchem in Germany to the highest quality standards.

Creapure® means:

• 100% pure creatine monohydrate

• Vegan and free from animal ingredients

• Lab-tested for purity and safety

• No fillers, no artificial additives, no questionable blends

At WAM, we only recommend what we take ourselves - no compromises, no nonsense.

Final Thoughts: A Small Scoop That Does A Lot

Creatine isn’t magic - but it is one of the simplest, most effective and well-researched ways to support your performance, recovery, and overall energy. It’s safe, affordable, easy to take, and works well for a wide range of people - whether you train regularly, move at home, or just want to feel more energised in your day-to-day life.

No matter your age, gender, experience level or body type - creatine can help you improve your performance.

Got questions about creatine? Just drop us a message - we’re happy to help!

Sources

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