Why You Should Consider Taking Creatine

What is Creatine Monohydrate?

Creatine is one of the most researched and safe supplements.  Creatine monohydrate is the most common form of creatine. It consists of a creatine molecule combined with one water molecule. Naturally found in small amounts in foods like red meat and fish, it’s used as a dietary supplement to improve strength, power, and muscle mass. It’s typically taken in powdered form and mixed with water or a shake.

What is Creatine HCL?

Creatine hydrochloride (HCL) is a newer form of creatine that binds creatine with hydrochloric acid. This combination helps to increase solubility and absorption in the body, allowing for smaller doses and potentially fewer digestive issues.

What’s the Difference Between the Two?

Feature	Creatine Monohydrate	Creatine HCL
Solubility	Moderate	High
Absorption	Effective but slower	Absorbs faster
Dose Required	~5g/day	~1–2g/day
Bloating/Water Retention	Common for some users	Rare
Research Support	Extensive	Good and growing

What Are the Major Benefits of Creatine?

1. Increased muscle strength and power

2. Improved high-intensity exercise performance

3. Enhanced muscle growth (hypertrophy)

4. Better recovery between workouts

5. Improved brain function and cognitive health (emerging research)

6. Potential benefits for aging populations (for example, muscle maintenance, brain health)

7. Research is ongoing and benefits have been shown for concussion, Parkinson’s disease, and much more. 

   
   

What Are Potential Risks or Side Effects To Keep in Mind?

• Water retention (mainly with monohydrate)

• Mild gastrointestinal discomfort (bloating, cramps)

• Kidney concerns have been largely debunked in healthy individuals, but those with pre-existing kidney issues should consult a doctor.

• Weight gain (potential) due to water retention in muscles

• Caffeine interaction: Some studies suggest caffeine may interfere with creatine’s effectiveness, though the evidence is mixed.

  
  

What Should People Look for in a Creatine Supplement?

• Form: Creatine HCL dissolves better in water.  The creatine monohydrate tends to be a white powder that doesn’t really dissolve.  If you’re adding it to a smoothie, not a problem, but if you are just adding to water, you may want to look at the creatine HCL.

• Third-party testing: Ensures quality and absence of contaminants (NSF, Informed-Sport, USP).

• Ingredient purity: Choose products with no or few additives.

• Reputation of brand: Stick to well-reviewed and transparent companies.

• Cost:  Shop around and look for deals or sales on the brands you like.

  
  

When Should Someone Take Creatine?

• Consistency is key: Take creatine daily to maintain elevated muscle creatine stores.

• Timing is less important than consistency, though some evidence suggests post-workout may be slightly better for muscle growth.

• Just getting a daily dose matters more than exact timing.  Choose what fits your routine best.  You can really take it any time of the day that works for you.

  
  

Should You Take Creatine on Rest Days?

• Yes. Maintaining muscle creatine saturation is important even on non-training days. Just take your usual daily dose (timing doesn't matter on rest days).

  
  

Creatine Isn’t Just for Men!!!  What Can Creatine Supplements Do for Women?

1. Increase Strength & Lean Muscle Mass

   • Helps with weight training performance, muscle recovery, and strength gains without bulk.

2. Enhance Energy & Endurance

   • Boosts short bursts of energy during high-intensity workouts (sprints, HIIT, lifting).

3. Improve Brain Health

   • Emerging research suggests benefits for cognitive performance, especially during stress or sleep deprivation.

4. Support Healthy Aging

   • Can help maintain muscle mass and bone health as women age, reducing the risk of sarcopenia.

     
     

Who Can Benefit from Creatine?

• Everyone! :)

• Active people engaging in resistance training or high-intensity workouts.

• Vegetarians/Vegans, as creatine comes largely from animal sources in food.

• People especially over 35–40, to support muscle retention, brain health, and performance.

• Athletes looking to gain strength, improve recovery, or support endurance sports.

  
  

Recommended Creatine Supplements

1. Thorne Creatine Monohydrate (unflavored)

   • High-quality, NSF Certified.

   • Trusted by healthcare professionals and athletes.

   • Create an account and choose “health professional” and then “Diet Diva” to get my practitioner discount on all Thorne products or follow Thorne link

2. Momentous Creatine Monohydrate (unflavored)

   • High-quality, NSF Certified.

   • Trusted by healthcare professionals and athletes

   • Enter “dietdiva” at checkout to get discount on all Momentous products

3. Con-Cret Creatine HCL

   • Dissolves better in water so it is not powdery.

   • Delicious flavors

   • Highly absorbable form of Creatine

   • Enter “dietdiva” at checkout to get discount