Introduction
Maintaining strong, healthy muscles is important for everything from powering through workouts to supporting everyday movement. One nutrient that plays a big role in this process is creatine. While your body naturally makes some, supplementing with creatine can help boost energy, strength, and performance, when used in combination with resistance training—plus offer support for the brain.†
What is Creatine?
Creatine is a compound made from amino acids that your body stores in muscle, where it’s ready to be used for quick bursts of energy.† A smaller amount is also produced in the brain, where it may help support normal cognitive function.†
You can get creatine from food like red meat, seafood, and animal milk. However, if you’re vegan or vegetarian, your diet likely provides little to none—making supplementation especially helpful.†
How Creatine Works
When you move, your cells rely on adenosine triphosphate (ATP), an energetic molecule that fuels activity. Creatine helps your body enhance generation of ATP,† so you can sustain short, high-intensity efforts like sprints, heavy lifts, or explosive movements.† Supplementing with creatine helps keep these energy reserves full, giving your muscles what they need to perform and recover.†
Benefits of Creatine
Strength and Performance
- Enhances muscular strength, in combination with resistance training and a healthy diet, including adequate protein intake.†
- Supports energy production during intense exercise†
- Helps replenish energy for explosive movements†
- Promotes lean muscle mass, in combination with resistance training†
- Aids post-exercise recovery†
- May help maintain muscle during periods of weight loss, in combination with resistance exercise and a healthy diet including adequate protein†
Brain Health
- Creatine made in the brain may help with general brain function,† and higher levels of creatine may or improve memory performance.†
For Those on GLP-1 Medications
- GLP-1 medications can contribute to changes in body composition, sometimes reducing lean muscle. Supplementing with creatine may help maintain muscle during these times, alongside resistance training and a healthy diet including adequate protein.† If you are taking a GLP-1 medication, be sure to check with your physician before adding supplements.
How Long Does It Take to Work?
Creatine works by building up stores in your muscles, which can take a little time. To speed this up, some people use a “loading phase,” taking 20 grams daily (split into four doses) for 5–7 days. After that, or if you’d rather skip loading, a daily dose of 3–5 grams is usually enough to maintain healthy levels.†
How to Use Creatine
While food can provide small amounts, it’s tough to get enough creatine through diet alone. That’s why supplementation is so popular.†
When choosing a supplement, look for creatine monohydrate—the most researched and science-backed form.† MegaFood® Creatine Monohydrate is micronized for superior mixability, so it blends easily into water or your favorite beverage.
For best results, pair daily use with regular resistance training and a nutrient-rich diet that includes plenty of protein.†
Why MegaFood Creatine Monohydrate
- Made with creatine monohydrate, the gold standard form
- Why the gold standard? Creatine monohydrate is the most widely researched form of creatine shown to demonstrate measurable benefits†
- Micronized for easy mixing
- NSF Certified for Sport® (tested for 250+ banned substances, label accuracy, and purity)
- Vegan, gluten free, Non-GMO Project Verified
- Made without 9 common food allergens
- From a Certified B Corporation committed to transparency and sustainability
Creatine is one of the most trusted supplements for energy, strength, recovery, and even brain support.* Whether you’re training hard or simply looking to keep your muscles fueled, creatine is a simple way to power your health.†
Discover the difference with MegaFood Creatine Monohydrate—clean, effective, and designed to support your performance every day.