If you're looking to level up your gym performance, creatine might be the supplement you’ve been missing. Backed by science and easy to incorporate into your routine, creatine helps you tap into strength and power during high-intensity exercise.
What is Creatine and How Does it Work?
Creatine is a compound your body naturally makes from amino acids. About 95% of it is stored in your muscles as something called phosphocreatine.
During intense, short-bust activity—like lifting, sprinting, or circuit training—your muscles burn through a quick energy source called ATP (adenosine triphosphate). When ATP runs low, phosphocreatine steps in to recharge your energy, helping you keep going stronger for longer.
While you can get some creatine from red meat and fish, it’s hard to reach the optimal levels through food alone. Supplementing with creatine monohydrate can boost your muscle stores by 10–40%, which means:
-
More power and explosiveness
-
Better recovery between sets
-
Enhanced muscle growth over time
Who Should Use Creatine?
Creatine isn’t just for bodybuilders. It’s great for anyone doing:
-
High-intensity workouts
-
Weightlifting or resistance training
-
Sprinting or interval-based cardio
Bonus: New research shows creatine may also support brain health, with potential benefits for memory and aging.
How to Start Taking Creatine
Here’s what to know before you add creatine to your supplement stack:
-
Choose creatine monohydrate – It’s the most research-backed and cost-effective form, and you can find Nutrione's Creatine Monohydrate at the OA Cafe!
-
Look for a Natural Product Number (NPN) to ensure it’s safe and approved by Health Canada.
-
No need to “load” creatine with high doses at the start. Just take 5g per day, consistently.
-
Don’t skip rest days! Creatine works best when you take it daily, not just on workout days.
-
You might notice the scale go up slightly at first. That’s water being pulled into your muscles to help them work better—not fat gain.
Is Creatine Right for You?
If you want to improve performance in the gym, build lean muscle, or support your brain as you age, creatine monohydrate could be a smart (and safe) addition to your routine.
As always, chat with a health care provider or a registered dietitian—like myself—before starting a new supplement to make sure it’s a good fit for you.
Book a Dietitian Consultation at the OA Wellness Lab to learn more about fuelling your body for training!
By: Sarah Casciato
Registered Dietitian, One Academy Etobicoke
