Focus Friday - Creatine

2 min Read ⏰

Creatine is the most researched supplement on the planet. Hundreds of studies have looked at its effects, and the consensus is clear—it works! Yet, outside of gym culture, most people still aren’t taking it.

What is Creatine?

Creatine is a naturally occurring compound found in red meat and fish. Your body stores it in your muscles and brain, where it helps produce quick bursts of energy. While you get some from food, supplementing ensures your body has enough to perform at its best.

Why Should You Care?

Here’s what decades of research say:

• Muscle & Strength: Helps with explosive movements, resistance training, and muscle recovery.

• Brain Function: May improve memory, focus, and even protect against neurological decline.

• Endurance & Recovery: Supports faster recovery and reduces muscle fatigue, even for endurance sports.

• Longevity Potential: Early studies suggest it could help combat muscle loss (sarcopenia) and support cellular energy production as we age.

My Approach to Creatine

This is what I personally do—not necessarily advice, just my experience:

• I take 9g per day—no loading phase, just consistent use. (UPDATE - dropped back to 5g. I think it was causing me some nausea…)

• I use creatine monohydrate because it’s the cleanest, most studied and cost-effective form. This one to be precise.

• I don’t stress about timing—morning, post-workout, whenever. I just aim to take it daily, typically mixed with juice or a protein shake.

Why I’m Sticking With It

I’ve taken creatine on and off for years, but after watching this video (love Magnus, 100% worth subscribing), I’m committing long-term. The potential performance and longevity benefits make it a no-brainer addition to my routine.

Downsides?

The main downside of creatine is water retention—it pulls water into your muscles, which can cause slight weight gain. This isn’t fat gain, but it can make some people feel a bit "puffy" or bloated, especially at first.

For most, this isn’t an issue, but if you're in a sport with weight classes or care about aesthetics, it’s something to consider.

Another rare downside: Some people experience mild stomach discomfort if they take too much at once or don’t dissolve it properly. Solution? Stick to a consistent, comfortable dose and mix it well in liquid.

Should You Take It?

That’s up to you. If you’re lifting, running, or just want an edge in recovery and brain function, the research is on creatine’s side. And for longevity? The data is still early, but promising.

Are you taking creatine? Have you noticed a difference? Hit reply and let me know.

^{NOTE: I am not a financial advisor, planner or have any formal healthcare education. &Prosper is simply a way for me to share my own journey and offer resources I have found useful. With this, I am starting from near zero and I hope to show that anyone can significantly improve their health and financial wellbeing.}