min read
September 11, 2023

Unlocking the Power of Creatine: Benefits and Beyond

Learn what creatine is and why it can be useful to take.

Lanby Team
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When it comes to popular sports and fitness supplements, creatine stands tall among the crowd. This natural compound, found in small amounts in various foods and synthesized by our bodies, has gained immense popularity in recent years for its performance-enhancing and health benefits. We’re exploring its numerous advantages and how it can be a game-changer for athletes, fitness enthusiasts, and every day individuals seeking general well-being.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods like red meat, fish, and poultry. It’s synthesized by the body in the liver, kidneys, and pancreas from amino acids, primarily arginine, glycine, and methionine. Once created, creatine is stored in the muscles and used as a quick source of energy during short bursts of intense physical activity.

The Benefits of Creatine

1. Enhanced Athletic Performance

One of the primary reasons athletes and bodybuilders turn to creatine is its ability to enhance physical performance. When creatine is consumed as a supplement, it can increase the body's creatine phosphate stores, which are crucial for the rapid production of adenosine triphosphate (ATP), the primary energy currency of cells. This boost in ATP production can improve performance in activities like weightlifting, sprinting, and high-intensity interval training.

2. Increased Muscle Mass

Creatine supplementation has been shown to promote muscle growth by several mechanisms. It can increase water content in muscle cells, resulting in a fuller and more voluminous appearance. Additionally, creatine may stimulate the production of certain growth-promoting factors and increase satellite cell activity, which aids in muscle repair and growth.

3. Improved Exercise Recovery

Creatine can reduce muscle cell damage and inflammation, speeding up the recovery process after intense exercise. This means less soreness and a quicker return to peak performance, which can be especially beneficial for athletes and those engaged in regular training.

4. Cognitive Benefits

Recent research has suggested that creatine may offer cognitive benefits as well. Some studies have proven that creatine supplementation can improve memory and cognitive function, making it an attractive option for individuals looking to boost brain health.

5. Potential Health Benefits

While more research is needed, creatine supplementation may have potential health benefits beyond sports and fitness. Some studies have suggested that it could help manage certain medical conditions, such as Parkinson's disease, depression, and neuromuscular disorders. However, it's essential to consult with a healthcare professional before using creatine for such purposes.

How to Use Creatine

Creatine is available in various forms, including powder, capsules, and liquids. It's generally recommended to start with a loading phase of around 20 grams per day (split into smaller doses) for five to seven days, followed by a maintenance phase of 3-5 grams per day. It's crucial to drink plenty of water while using creatine to prevent dehydration, as it can increase water retention in muscle cells.

While many forms of creatine exist, the most studied is creatine monohydrate. When searching for a product look for recognized brands with third party testing. The only ingredient of your product should be creatine monohydrate. Some Lanby approved brands of creatine are Thorne, Momentous,and Klean. Before beginning creatine you should always talk to your healthcare provider. 


Creatine is a versatile supplement that offers a range of benefits, from enhancing athletic performance to potentially improving cognitive function and overall health. However, it's essential to use it responsibly and consult with your Care Team before starting any supplementation regimen, especially if you have underlying medical conditions.

Incorporating creatine into your fitness routine, along with a balanced diet and regular exercise, can help you unlock your full potential and achieve your fitness and health goals. Remember that individual responses may vary, so it's vital to monitor how your body reacts to creatine and adjust your usage accordingly. When used wisely, creatine can be a valuable tool in your pursuit of a healthier, stronger, and more vibrant life.

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The Lanby Editorial Team