SQUADS- Why Creatine Should Be Part of Your Daily Routine
- Sophia Housley
- Apr 15
- 3 min read
At Soph-Fit, we’re big believers in evidence-based training and nutrition, and one supplement that stands out above the rest is creatine. Whether you're training for strength, fitness, or general health, creatine is one of the most researched and effective supplements you can introduce into your daily routine.
In this blog, we’ll break down what creatine is, how it works, who should use it, and how and when to take it. If you're a Soph-Fit client (or thinking about joining us!), this info is for you.
What is Creatine?
Creatine is a natural substance found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. Your body already makes small amounts of creatine, and you also get some from foods like red meat and fish. But to experience performance-enhancing benefits, a daily supplement is recommended.
How Does Creatine Work?
When you train, especially in strength-based workouts like we do at Soph-Fit, your body uses a molecule called ATP (adenosine triphosphate) for energy. The problem? ATP runs out quickly. That’s where creatine steps in.
Creatine helps regenerate ATP faster, which means:
More energy during training
Improved strength and power
Better endurance in high-intensity sessions
Faster recovery between sets
Basically, creatine lets you train harder and recover quicker — exactly what you want from a well-structured gym program.
Who Should Take Creatine?
Creatine is great for:
Women and men looking to improve strength, power, and endurance
Anyone doing resistance training, sprinting, or HIIT-style workouts
Those looking to increase lean muscle mass
People who want to recover better between sessions
💡 Creatine is safe and effective for both beginners and advanced lifters. Despite myths, it doesn't cause bloating or bulk you up "too much." For most of our female clients, it actually helps improve energy, performance, and physique goals without changing body shape in unwanted ways.
How and When to Take Creatine
Dosage: The most common and effective dose is 3–5g per day.
Timing: Take it daily — consistency is more important than timing. Some studies suggest taking it after training with a carb/protein meal may slightly improve uptake, but what matters most is taking it every day.
With or Without Loading?Some people choose to “load” creatine by taking 20g per day (split into 4 doses) for 5–7 days to saturate muscles faster. But this isn’t necessary. A consistent 5g daily works just as well over a couple of weeks.
Frequently Asked Questions
❓ Is creatine safe?
Yes! Creatine has been studied for decades and is safe for long-term use in healthy individuals.
❓ Will it make me bloated?
Some people may hold a tiny bit more water in the muscles at first — this is not bloating, but hydration at the muscle cell level, which can actually make your muscles look and feel more toned.
❓ What if I miss a day?
No stress. Just pick it back up the next day. Over time, it’s the consistent use that matters.
Final Thoughts: Why We Recommend Creatine at Soph-Fit
At Soph-Fit, we focus on helping our clients get stronger, feel better, and train smarter. Creatine is a low-cost, high-impact supplement that aligns with our goal to help you become the strongest, fittest version of yourself.
If you’ve got questions about starting creatine or want guidance on supplements in general, our coaches are here to help. Ask us in the gym or drop us a message — we’ll happily guide you.
Ready to Train Smarter?
Join our expert-led coaching team at Soph-Fit in Radcliffe and discover how to train with intention. We use science-backed methods and personalised programming to get real results — and that includes knowing when a smart supplement like creatine fits into your journey.
Comentarios