What is Creatine and Do You Need it?
- William Holme
- Oct 14
- 6 min read
In this blog, we’re diving into something you’ve probably heard of, but maybe haven’t fully understood: creatine.
We’ll cover what it actually is, why so many people swear by it, how it can boost both your physical performance (especially in our high-intensity classes like Thumper, Beast Camp, and Boot Camp) and your mental energy, and clear up a few of the common myths that put people off using it.
Whether you’ve never touched the stuff or you’ve already got a tub sitting in your kitchen cupboard, this guide will help you understand how to use creatine effectively and why it might just be one of the simplest, safest, and most effective supplements you can take to support your training and overall health.
What Is Creatine?
Let’s strip it right back.
Creatine is something your body already makes and you also get a bit from foods like red meat and fish. It’s basically a natural energy booster for your muscles.
When you’re working hard, whether that’s in a Thumper class, hitting a heavy lift, or sprinting up a hill, your muscles burn through their energy stores fast. Creatine helps you recharge those energy stores quicker, which means you can keep pushing harder for longer before you fatigue.
Taking a creatine supplement just tops up what your body already has. Think of it like increasing the size of your “energy battery” so you’ve got more in the tank for those short, intense bursts of effort.
It’s not a magic pill, and it won’t suddenly turn you into a superhero but it is one of the most researched and proven supplements out there for improving strength, power, and performance.
Why Creatine Might Help You in HRF’s Weekly Classes
You might be thinking, “But I do classes, not bodybuilding, is creatine really for me?”
Absolutely. If you’re showing up to sessions like Thumper, Beast Camp, or Boot Camp, creatine can give you a real edge and not just in strength.
Here’s how it can help you in the gym:
More power for short bursts: Creatine gives your muscles a quicker way to refuel energy, which means you can push harder during those sprints, jump sets, or circuits without burning out as fast.
Better endurance across rounds: You know when it gets to round three, and suddenly your legs feel like concrete? Creatine helps you hold your effort for longer so you don’t drop off halfway through.
Faster recovery between sessions: It can help your body bounce back quicker, meaning less soreness and fatigue before your next session.
Small boost in strength and muscle tone: Over time, being able to work harder adds up; slightly heavier weights, slightly more reps, slightly more muscle.
In simple terms, creatine helps you do more work, recover faster, and come back stronger. So whether you’re hammering through Thumper on a Thursday night or sweating it out at Boot Camp on Saturday morning, it can make those tough sessions just that little bit more productive.
Creatine Isn’t Just for Muscles… It’s for Your Brain Too
Here’s something most people don’t realise: creatine isn’t just about building muscle or pushing out a few extra reps; it can actually help your brain as well.
Your brain uses energy just like your muscles do, and creatine plays a role in helping it stay fuelled, especially when you’re tired, stressed, or running on fumes.
Some research shows that people who take creatine notice small improvements in things like focus, reaction time, and mental sharpness, particularly when they’re low on sleep or under pressure. There’s even early evidence it could help with mental fatigue and mood as we get older.
Now, it’s not some magic “brain hack”, but it’s a good reminder that taking care of your physical performance often supports your mental performance too. If you’ve ever left a hard session at HRF feeling clearer or more energised afterwards, creatine might just help you keep that feeling going a little longer.
Creatine and Brain Health: Even Alzheimer’s
One of the more exciting areas of research around creatine isn’t about lifting weights at all, it’s about how it might protect the brain as we age.
Early studies have found that creatine could help support brain energy metabolism, which is often reduced in people with conditions like Alzheimer’s and other forms of dementia. In simple terms, it helps the brain keep its lights on when energy production starts to slow down.
Some scientists are looking at how creatine might help delay or reduce cognitive decline by improving how brain cells produce and store energy. It’s still early days and there’s no proof yet that creatine can prevent or treat Alzheimer’s but it’s a promising area of research that’s gaining momentum.
For everyday life, what this means is simple: keeping your body active, your diet balanced, and your creatine levels topped up could all play a small role in keeping your brain healthier for longer.
At HRF, we often talk about strength training being one of the best things you can do for healthy ageing and creatine might just be another piece of that puzzle.
How Much Are You Getting And Is It Enough?
If you already take creatine (or plan to), here’s what the research typically uses:
Dosing protocols
Loading phase (optional): ~ 20-25 g/day for 5–7 days, split into 4–5 doses. This saturates your muscles faster.
Maintenance phase: ~ Your bodyweight multiplied by 0.3. So if you sit at 90kg, it’d be 90 x 0.3 = 27g per day.
It typically takes a few days (with loading) or a few weeks (with just maintenance) to saturate your creatine stores.
A little caveat for you: if you are totally new to creatine and want to ease in gently then start with approx. 5g per day and see how you feel. If you get 2 weeks in and feel ok then it could be safe to continue to increase to the dosages stated above.
*Please note that if you have any pre-existing kidney conditions or are unsure of anything regarding your health, that you consult a doctor before taking any creatine.
How to tell if you are “using enough”?
If you do a loading phase and then move to ~ 3-5 g/day, you’re aligned with most research-proven strategies.
If you skip loading and just take 3 g/day, you'll likely reach near-saturation in a few weeks.
If you're taking very small amounts (e.g. 1–2 g) or only intermittently, you may not see much effect.
If you’re consuming via unconventional formats (e.g. gummies or blends), check whether the actual creatine content is reliable. (Some supplement formats underdose or have misleading labels.)
Are there any side effects to taking creatine?
In a nutshell, not really… no. Some of our own HRF members have mentioned feeling a bit more thirsty or slightly bloated when they first start taking it, that’s just because creatine pulls a bit of extra water into your muscles. It’s not a bad thing (in fact, it’s part of how it helps your body perform better), but it can make you feel a touch “puffier” for a week or two.
Staying hydrated is the key here. Make sure you’re drinking enough water throughout the day — especially if you’re training hard in classes.
If you’ve got any existing kidney issues or health concerns, it’s always worth checking in with your GP before you start. But for most people, the only real “side effect” is performing a bit better in the gym.
How You Might Use Creatine at Home Run Fitness
Here’s how I’d suggest our own members can use creatine:
Start with baseline health check: If you have kidney disease, are on medications, or have other health conditions, talk to your GP before starting.
Choose a high-quality creatine monohydrate: It’s the most researched form. Look for third-party testing for that extra layer of quality.
Decide on a protocol:
Loading + maintenance: 20 g/day split for 5–7 days, then 3–5 g/day onward.
No loading: just take 3–5 g/day continuously (you’ll saturate slower, but safely).
After 2 weeks of feeling ok at 5g per day, begin to increase the amount based on the dosages mentioned in this blog!
When to take it :Timing is less strict than many think. You can take it pre- or post-workout, with food, or at any time of day. The key is consistency.
Stick with your classes: Take Thumper, Boot Camp, Beast Camp seriously. The extra performance “buffer” from creatine only matters if you push yourself.
Track how you feel / perform: Notice whether your recovery is better, whether you fatigue less mid-class, or whether you bounce back faster.
A Word on Moderation & Mindset
Let me be clear: creatine is not a silver bullet. It won’t replace good programming, nutrition, sleep, or consistency. If you treat it as a shortcut, you’ll be disappointed.
Also: if you ever feel off, bloated, or have digestive discomfort, back off the dose and monitor. And always keep hydration and electrolyte balance in mind.
If you’re new to supplements, start conservatively. Test your body’s reaction. And if you ever want me (or a coach) to help you plan or review your supplement use, I’m happy to walk you through it.
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