Creatine: the Tiny Molecule That Lets Your Muscles (and Brain) Phone a Friend for More Energy

“ Creatine: the Tiny Molecule That Lets Your Muscles (and Brain) Phone a Friend for More Energy ”

By Christopher Tolisano, ATC & chief-encourager at Best Day Fitness

1. 60-Second TL;DR

• What it is: a naturally occurring compound that recycles cellular energy (ATP).

• Why you care (even if you’ve never flexed for Instagram): more strength, better balance, quicker thinking, and possibly sturdier bones as the birthdays pile up.

• How much: 3–5 g of creatine monohydrate daily.

• Safety record: squeaky-clean in healthy adults—even over decades. (Is It Time for a Requiem for Creatine Supplementation-Induced ...)

Yes, I trust it so much I put my own mom on it.

2. Why This Athletic Trainer Won’t Shut Up About Creatine

“Imagine charging your phone once—and the battery bar jumps from 20 % to 140 %. That’s what creatine does for your cells.”

Here’s what hundreds of studies (and nearly as many empty tubs in my training room) tell us:

Health Domain Real-World Perk Evidence Snapshot Muscle & Strength +10–15 % strength gains, ~8 % more lean mass when paired with lifting Updated meta-analysis, 2024 (Creatine and strength training in older adults: an update - De Gruyter) Function & Fall-Proofing Faster sit-to-stand times, smoother gait in adults 50–80 Systematic review of older adults (Creatine supplementation for optimization of physical function in the ...) Brain & Cognition Sharper memory and faster reaction time—especially when sleep-deprived (hello, new parents) RCT in Scientific Reports, 2024 (Single dose creatine improves cognitive performance and induces ...) Bone Support Early data show boosted osteoblast activity when combined with resistance training Opinion piece in Frontiers in Physiology, 2024 (The power of creatine plus resistance training for healthy aging)

3. But… Is It Safe?

I hear this every week—usually whispered like we’re discussing black-market fireworks. Good news:

• Kidneys: Long-term studies (up to 5 years, 5–30 g/day) show no deterioration in renal markers. (Continued elevation of creatinine and uric acid in a male athlete)

• Blood pressure & heart: Pooled data across >1,000 folks = no meaningful change. (Effects of Creatine Supplementation on Renal Function - PubMed)

• Side effects: Maybe 1–2 lb of water weight and the occasional gurgly stomach if you “dry-scoop” more than 10 g at once.

Basically, if you can safely eat a steak, you can safely take 5 g of creatine. (Steak just happens to be less portable and costs way more than $0.15 per serving.)

4. How I Coach Clients to Use It

1. Pick your flavor of monotony: Plain powder in coffee, smoothie, or a little water. (The stuff is practically tasteless—creatinophobes, rejoice.)

2. Dose: 3–5 g daily forever; or do the nerdy loading phase (0.3 g/kg for 5 days) if patience isn’t your virtue.

3. Timing: Consistency trumps clock-watching. I tell clients, “Tape the scoop to whatever bottle you never forget.”

4. Hydrate: Add an extra 8–12 oz of water and your kidneys will throw you a tiny parade.

5. Track something: At Best Day we log grip strength, chair-stand speed, and—if you’re into gadgets—watch how your wearable’s recovery scores creep upward.

5. What the Longevity Nerds Say

• Dr. Darren Candow – “Older adults respond beautifully to 3–5 g/day; some need 0.1 g/kg to maximize stores.” (The Optimal Creatine Protocol for Strength, Brain, and Longevity)

• Dr. Peter Attia – Calls creatine a Tier-1 longevity supplement for anyone without advanced kidney disease. (#340 - AMA #69: Scrutinizing supplements: creatine, fish oil, vitamin ...)

• Dr. Rhonda Patrick – Highlights neuro-protective synergy when you stack creatine with resistance training and omega-3s. (The Optimal Creatine Protocol for Strength, Brain, and Longevity)

(Good company—these folks rarely agree on anything.)

6. Frequently Chuckled-At Questions

Q: Will I look puffy?
A: Maybe 1–2 lb of “intra-muscular water” that actually helps joints and performance. Your jeans won’t notice.

Q: Can I just eat more meat?
A: You’d need ~2 lb of steak daily to hit 5 g creatine. Wallet and colon said “hard pass.”

Q: Do I cycle off?
A: Only if you enjoy unnecessary spreadsheets. Continuous use is fine.

7. Ready to Try? (Affiliate High-Five Incoming 🖐️)

I partner with Thorne because they third-party test every batch, skip sketchy fillers, and ship faster than my caffeine kicks in.

👉 Grab Thorne Creatine Monohydrate here (and keep my coffee fund alive): https://s.thorne.com/VDban

Affiliate disclosure: The price stays

the same; I just earn a small commission that funds more nerdy experiments and, occasionally, dog treats for our gym mascot.

8. Closing Pep-Talk

If you’re over 40, lifting weights, juggling sleep debt, or simply want more “get-up-and-go” for the next decade—creatine is the lowest-cost, highest-upside supplement I’ve seen in 20 years of rehabbing athletes and grandmas alike.

Need a personalized game plan? Book your Movement & Longevity Evaluation at Best Day Fitness and I’ll show you exactly how to blend creatine, smart strength training, and wearable tech into a blueprint for aging like fine wine (minus the hangover).

Yours in stronger muscles and sharper brains,
Christopher

Quick Reference List

• “Creatine supplementation for optimization of physical function…” JPEN, 2023 (Creatine supplementation for optimization of physical function in the ...)

• Candow DG et al., meta-analysis, 2024 (Creatine and strength training in older adults: an update - De Gruyter)

• Scientific Reports RCT on cognition, 2024 (Single dose creatine improves cognitive performance and induces ...)

• “Is It Time for a Requiem for Creatine-Induced Nephrotoxicity?” Nutrients, 2023 (Is It Time for a Requiem for Creatine Supplementation-Induced ...)

• Peter Attia, “AMA #69 Scrutinizing Supplements,” 2025 (#340 - AMA #69: Scrutinizing supplements: creatine, fish oil, vitamin ...)

• Dr. Darren Candow interview, 2025 (The Optimal Creatine Protocol for Strength, Brain, and Longevity)

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