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Creatine’s not just for the gym bros…
One of the most studied (and misunderstood) supplements is finally getting the credit it deserves. Yes, it helps in the gym — but creatine also supports your brain, your recovery, and your ability to handle stress. In just 5 minutes, we’ll break down how it works — and why it might just be your new daily essential.
What Does Creatine Actually Do?
Creatine is your body’s built-in energy booster. It helps recycle ATP — your cells’ main fuel — so you can power through workouts, stress, or mental fatigue without burning out. Stored in your muscles and your brain, it sharpens focus, supports recovery, and builds strength where it counts.
Creatine is for anyone chasing mental and physical high performance; you’ll move, think, and perform better.
How to Take it (With or Without a Loading Phase)
There’s more than one way to take creatine — and depending on your goal (strength, mental clarity, sleep-deprived brain function), the dose may change.
Option 1: The Daily Standard
Take 3–5 grams of creatine monohydrate daily.
It gradually saturates your muscles and brain over a few weeks.
Best for consistent performance, recovery, and cognitive support.
Option 2: The Loading Strategy
20 grams per day, split into four 5g servings, for 5–7 days
Then taper to 3–5g per day for maintenance
You’ll potentially saturate your muscles (and possibly your brain) faster
Pro Tip: Creatine pulls water into your cells. If you load, drink plenty of water throughout the day — or you may experience mild stomach discomfort. Pay attention to your body and start small.
The Truth About Bloating, Puffiness, and Weight Gain
Let’s clear this up: creatine doesn’t make you fat, and it doesn’t cause the kind of bloating people fear.
Yes, it pulls water into your muscle cells, not under your skin. That’s called intracellular hydration, and it actually helps with strength, recovery, and that full, toned look.
Most people gain 1–2 pounds when starting creatine — but it’s not fat, and it’s not permanent. If anything, you’ll likely look more defined once training kicks in.
The “bloated creatine face” is mostly myth, tied to old-school loading methods done without enough water. Stay hydrated, and you’re good.
Why It’s Just as Effective (and Safe) for Women
Creatine isn’t a guy thing — in fact, women may benefit even more.
Women often have lower baseline creatine stores in their muscles and brain, making supplementation especially helpful. It supports:
Mood & mental clarity
Lean muscle gain (not bulk)
Brain health through all life stages
Energy production during hormonal shifts, pregnancy, and menopause
And yes — it’s completely safe. No hormone disruption. No “manly” side effects. Just better energy, focus, and resilience.
Need another reason to give it a shot? In one study, women taking creatine alongside an antidepressant had nearly double the remission rate compared to those on meds alone.
Hacks
Sleep Deprivation
A single high dose (ex: 20 grams) after sleep loss improved memory and reaction time in a 2024 study.
Use this sparingly — not a daily practice. Hydrate well.Brain Health & Stress Mitigation
A 2024 meta-analysis showed that creatine may improve memory, focus, and processing speed — especially in females and adults under chronic stress.
Study→Body Composition
Creatine increases lean mass especially when paired with resistance training, protects against muscle breakdown, and improves recovery — without adding fat. Even low-dose daily use (3–5g) shows small but consistent benefits.
For more quick breakdowns of the top health and wellness trends be sure to Join the Ordr.
Until next time,
