Creatine 101: What It Is, How It Works & Why You Should Take It
Creatine is one of the most researched, effective, and affordable supplements available. Despite its proven benefits, there are still a lot of misconceptions surrounding its use, especially for women.
If you’ve been wondering whether creatine is right for you, this guide covers:
How creatine works & why it’s worth taking
The science behind it & common myths debunked
Why women—especially in perimenopause—should be supplementing
The difference between creatine monohydrate vs. blends like Nutrabio CTG Max
How to take it & what to expect
Let’s break it all down.
What is Creatine & How Does It Work?
Creatine is a naturally occurring compound found in small amounts in red meat and fish. It’s stored in your muscles as phosphocreatine, which helps produce ATP (adenosine triphosphate)—the energy currency of your cells.
Why does this matter? ATP powers every explosive movement your muscles make, from lifting weights to sprinting to daily activities. Supplementing with creatine increases muscle stores of phosphocreatine, allowing you to produce more energy, train harder, and recover faster.
✔ Boosts strength & power output
✔ Improves muscle endurance
✔ Aids in muscle recovery & reduces soreness
✔ Increases muscle fullness & hydration
✔ Supports brain function & cognitive performance
The Science: Why Creatine is Worth Taking
Creatine is one of the most studied supplements in the world, with over 500+ research studies backing its benefits. Unlike many hyped-up supplements, creatine is proven to work and is recommended for both men and women across all fitness levels.
🔹 Strength & Muscle Growth: Studies show 5g of creatine daily significantly improves muscle strength, size, and performance.
🔹 Faster Recovery & Reduced Fatigue: Creatine helps replenish muscle energy stores, reducing muscle breakdown and helping you recover faster between workouts.
🔹 Brain Function & Mental Clarity: Creatine supports cognitive function, memory, and focus, making it beneficial for students, professionals, and aging adults.
🔹 Hydration & Muscle Fullness: Creatine pulls water into muscle cells, leading to improved muscle volume and better hydration.
🔹 Metabolism & Fat Loss Support: While creatine doesn’t directly burn fat, it helps preserve lean muscle mass during calorie deficits, keeping your metabolism higher.
Is Creatine Safe? Any Side Effects?
✔ 100% Safe & Well-Researched: No studies have shown long-term negative effects of creatine supplementation in healthy individuals.
✔ No, It Won’t Damage Your Kidneys or Liver: Creatine does not cause kidney or liver damage in healthy individuals. This myth started due to a misunderstanding of creatinine levels, which are not an indicator of kidney stress from creatine use.
✔ It Does Not Cause Bloating or Water Retention in Fat Cells: Some people mistake the initial water retention in muscle cells as bloating. In reality, this increases muscle hydration and volume, making your muscles look fuller, not puffy.
✔ No Cycling Needed: Unlike some supplements, you do not need to cycle creatine or take "breaks" from it.
✔ No Loading Phase Needed: While a 5-7 day "loading phase" can saturate muscles faster, it’s not necessary. Taking 3-5g daily will still get you to full muscle saturation over time.
Creatine & Women: Why It’s a Game-Changer for Perimenopause
One of the most underutilized supplements for women, creatine is especially beneficial for women in perimenopause and menopause.
✔ Supports Bone Density & Muscle Mass – Helps combat the natural loss of muscle & strength that happens with age.
✔ Boosts Brain Function & Cognitive Performance – Studies show creatine enhances mental clarity, focus, and memory.
✔ Improves Energy & Reduces Fatigue – Especially important when dealing with hormonal changes and poor sleep.
✔ May Support Mood & Mental Health – Some studies suggest creatine may help with mood stability, serotonin levels, and reducing symptoms of depression.
If you’re feeling brain fog, struggling with energy, or losing muscle strength, creatine can help significantly.
Creatine Myths vs. Facts
🚫 Myth: Creatine makes you "bulky."
✅ Fact: Creatine helps build lean muscle, not excessive bulk. You still need proper training & nutrition to gain size.
🚫 Myth: Creatine causes bloating.
✅ Fact: Creatine hydrates muscle cells, leading to a fuller look—not water retention in fat.
🚫 Myth: Women don’t need creatine.
✅ Fact: Women benefit just as much—if not more—from creatine, especially for bone density, cognitive function, and muscle preservation.
🚫 Myth: Creatine causes kidney or liver damage.
✅ Fact: In healthy individuals, creatine has been studied for decades with no evidence of harm.
My Go-To Recommendations
📌 Nutrabio Creatine Monohydrate – The purest, most researched form of creatine. No additives, just 100% creatine monohydrate.
📌 Nutrabio CTG Max – A performance blend with Creatine Monohydrate + L-Glutamine + Taurine, designed for faster recovery, hydration, and endurance.
While Creatine Monohydrate is the gold standard, Nutrabio CTG Max takes it a step further by adding L-Glutamine and Taurine—two powerful ingredients that enhance recovery, hydration, and overall performance.
Here’s why this blend is worth considering:
L-Glutamine: The Recovery & Gut Health Powerhouse
L-Glutamine is the most abundant amino acid in the body and plays a vital role in muscle recovery, immune function, and gut health.
✔ Speeds Up Muscle Recovery – Helps repair muscle tissue post-workout, reducing soreness and fatigue.
✔ Supports Gut Health – Strengthens the gut lining, making it beneficial for digestion, nutrient absorption, and reducing bloating.
✔ Boosts Immune Function – Essential during periods of high training intensity or stress to keep your immune system strong.
✔ Reduces Muscle Breakdown – Especially useful when training in a calorie deficit or during intense endurance sessions.
Who benefits the most from L-Glutamine?
✅ Anyone training hard and wanting faster recovery
✅ People experiencing gut issues, bloating, or digestive stress
✅ Athletes in a caloric deficit or cutting phase who want to preserve muscle
Taurine: The Hydration & Brain Function Enhancer
Taurine is an amino acid-like compound that enhances muscle hydration, endurance, and cognitive performance.
✔ Improves Hydration & Electrolyte Balance – Taurine helps shuttle electrolytes into muscle cells, keeping you hydrated and reducing cramping—especially important when supplementing with creatine.
✔ Boosts Exercise Performance & Endurance – Taurine has been shown to reduce muscle fatigue and improve performance in both strength and endurance training.
✔ Supports Brain Function & Focus – Taurine enhances cognitive function and mental clarity, making it an excellent pre-workout ingredient for focus and energy.
✔ Aids in Recovery – Helps reduce muscle damage and soreness post-training, improving overall recovery.
Who benefits the most from Taurine?
✅ Anyone taking creatine—Taurine supports hydration and muscle cell function.
✅ Endurance athletes—It improves performance and reduces cramping.
✅ Individuals experiencing brain fog or fatigue—Taurine supports focus, energy, and recovery.
Which One Should You Choose?
📌 Nutrabio Creatine Monohydrate – If you want a straightforward, highly effective creatine with no extras, this is your best bet.
📌 Nutrabio CTG Max – If you want faster recovery, better hydration, and improved endurance, this formula delivers all of that PLUS the benefits of L-Glutamine & Taurine.
💡 The Best Part? It’s completely transparent, third-party tested, and sold right here at American Strength. No fillers, no BS—just science-backed performance in one convenient formula.
How to Take Creatine
✔ Take 3-5g Daily – No cycling or loading needed. Just consistency.
✔ Mix With Any Beverage – Water, juice, pre-workout, coffee—it’s flavorless.
✔ Hydrate Well – Creatine pulls water into muscle cells, so drink plenty of water to avoid dehydration.
✔ When to Take It? Whenever is convenient! Pre, post, or anytime of day—it all works.
The Bottom Line: Creatine Is Worth It
✔ If you want to build muscle, increase strength, improve recovery, and enhance brain function—take creatine.
✔ If you want better hydration, less fatigue, and improved endurance—consider Nutrabio CTG Max for extra benefits.
✔ If you’re a woman in perimenopause, creatine can help with muscle retention, cognitive function, and energy levels.
💡 Creatine is one of the most science-backed supplements available. It’s affordable, effective, and easy to take. If you aren’t already supplementing with it—you’re missing out!
