Why I Take Creatine— and Why You Might Want To
Kacey Cofield
If you’ve ever felt overwhelmed in the supplement aisle or heard someone say “Creatine’s just for bodybuilders,”—I hear you. But I’m here to break that myth and tell you why creatine is one of the only supplements I consistently take and recommend.
What Is Creatine?
Creatine is a naturally occurring compound stored in your muscles. It helps produce energy during short bursts of high-intensity activity—like lifting weights, sprinting, or even HIIT. While we get some from food (mainly red meat), it's hard to consume the amount that actually supports performance through food alone.
Why Take Creatine?
I take creatine daily to support:
Building lean muscle
Increasing strength + power
Boosting recovery
Improving mental focus and cognition
And no, it doesn’t make you bulky or bloated. In fact, it’s one of the most well-researched and safest supplements out there—for both men and women.
Creatine for Women?
YES.
Especially as we age, women can benefit from creatine in big ways:
Supports muscle + bone health
Helps with hormonal balance
Protects cognitive function
Aids in menopausal symptom support
When should I take Creatine?
The good news: Creatine works through saturation—not timing. So the most important thing is to take it consistently every day.
Even on non training days.
That said, here’s my recommendation:
Post-workout OR first thing in the morning if you're not training that day
What to take Creatine with:
1. Water, juice, or a protein shake
Creatine is flavorless and dissolves well, especially in warm liquids. You can mix it into:
Water (easy and quick)
Juice (apple or grape juice can help increase insulin response, which may aid absorption)
Protein shakes (my personal go-to—carbs + protein = win)
2. Something with carbs & protein
Taking creatine with carbohydrates and/or protein can help shuttle it into your muscles more effectively. Examples:
Post-workout smoothie
Protein + banana
Yogurt + berries + creatine mixed in
The Creatine I Take
After trying a few brands, this is the one I recommend to my training clients)
Should You Take It?
If you’re lifting, training consistently, or just want to support muscle, energy, and brain function—creatine is 100% worth considering. As always, chat with your doctor or dietitian first, but most healthy adults can safely benefit.
