So you’ve started CrossFit style workouts and now everyone’s talking about creatine. What is it? Is it safe? Do you need it? Let’s break it down in plain English.
Creatine is a natural substance found in your muscles. Your body already makes it, and you also get some from meat and fish. But when people take it as a supplement, it’s usually to help with short bursts of intense effort—like sprints, heavy lifts, or those brutal WODs.
1. Is creatine safe?
Yes. Creatine is one of the most researched supplements out there. For healthy adults, it’s generally safe when taken as directed (usually 3-5g a day).
2. Will it make me bulky?
Not overnight. Creatine can make you look a bit fuller because it pulls water into your muscles, but it’s not going to turn you into the Hulk unless you’re also training and eating like a beast.
3. Do I need a loading phase?
Not really. Some people start with a “loading phase” of 20g/day for a week, but you’ll get the same results just taking 3-5g daily—it’ll just take a bit longer to kick in.
4. When should I take it?
Doesn’t matter too much. Some take it post-workout with carbs, others just toss it in their morning shake. Consistency is what counts.
Creatine isn’t magic, but it can give you a little extra edge during tough workouts. If your nutrition and training are on point, adding creatine might help you push a bit harder, recover faster, and feel stronger during those metcons. It’s not just for bodybuilders—anyone who favours workouts at high intensity can benefit too.
Just remember: supplements support your hard work, they don’t replace it.
Reach out and we'll send you the info you need for your own creatine dosing program 👉 HERE
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