As a team of personal trainers, we know how important it is to keep up with the latest fitness research and trends. It’s a vital part of our job to stay on top of relevant advancements in order to best serve our clients! In recent months, we’ve witnessed a major shift in how the supplement creatine monohydrate is perceived. 

Once viewed as a muscle-building secret for hardcore “gym bros,” creatine is actually a well-researched, multi-purpose tool for strength, recovery, brain health, aging support, and more. Read on to learn whether or not creatine may be beneficial to your health and fitness routine.

THE BASICS OF CREATINE

Phosphocreatine is a naturally occurring compound created in the body, primarily in the liver and kidneys. It’s stored in your muscle, brain, and other tissues, playing an important role in the rapid regeneration of adenosine triphosphate (ATP): the “energy currency” of cells during high intensity. 

Creatine monohydrate is a man-made supplement that the body converts to phosphocreatine when ingested, and increasing your stores of phosphocreatine better equips your muscles (including your brain) with ATP. In other words: taking creatine monohydrate gives your body more fuel reserves to support training and high-intensity. 

STRENGTH AND POWER

Creatine’s most well-known effect is its ability to boost strength and power. “Research suggests that creatine monohydrate improves maximal power and strength by 5% to 15%” (Very Well Health, 2025). When you lift weights, sprint, or perform any short burst of high-intensity effort, your muscles rely on ATP for energy. 

Unfortunately, ATP runs out quickly — usually within seconds. Creatine helps by replenishing ATP stores faster, allowing you to perform at a higher intensity for a bit longer. Over time, those small improvements in performance translate into better training sessions and greater strength gains. 

BRAIN FUNCTION

While most people associate creatine with muscle, there is some indication that it benefits your brain. “Current evidence suggests that creatine monohydrate supplementation may confer beneficial effects on cognitive function in adults, particularly in the domains of memory, attention time, and information processing speed” (National Library of Medicine, 2024). 

The brain uses a tremendous amount of energy — about 20% of the body’s total — and creatine plays a role in how that energy is generated. Supplementing with creatine has been shown to improve mental clarity, working memory, and focus, especially when under stress, fatigue, or lack of sleep. Some studies even suggest that vegetarians or vegans, who naturally have lower creatine levels from diet, may experience an even greater cognitive boost.

MUSCLE GROWTH

Creatine helps muscles grow both directly and indirectly. Indirectly, it allows you to train harder and longer, which stimulates more muscle adaptation. Directly, it draws water into muscle cells, which signals your body to increase protein synthesis. 

The combination of more intense training and improved muscle hydration supports lean muscle development over time. This makes it an ideal option for anyone looking to tone, strengthen, or build muscle safely. That said, it’s important to remember that creatine will not improve muscle growth without resistance training.

FASTER RECOVERY & CELL HEALTH

Another highly valuable benefit of creatine is the role it may play in recovery. Intense workouts cause small amounts of muscle damage and inflammation, which is necessary for growth but also responsible for post-workout soreness. Because creatine naturally increases the amount of water held inside your muscle cells, it helps them stay hydrated and function optimally. This creates a better environment for muscle repair and nutrient delivery. 

Proper hydration at the cellular level can also improve muscle contraction and temperature regulation during workouts. While some people mistake this for bloating, the extra water is stored inside the muscle, not under the skin. These factors may shorten recovery time and decrease fatigue between sessions. For clients training multiple times per week — whether virtually or with an in-home personal trainer in Toronto, Collingwood, London, Hamilton, or Ottawa — this means fewer sore days and more consistent progress.

BONE HEALTH 

Creatine is a valuable supplement for healthy aging, particularly when paired with resistance training. Studies show that it can help preserve muscle mass and bone density, reducing the risk of frailty and falls in older adults. For women in perimenopause or post-menopause — when hormonal changes accelerate muscle and bone loss — creatine can be especially beneficial. Combined with strength training, it supports strong bones, better balance, and long-term mobility, making it an important tool for healthy aging programs offered by in-home and virtual personal trainers.

METABOLIC HEALTH

Because creatine helps maintain lean muscle mass, it can also impact metabolism. Muscle tissue is metabolically active, meaning it burns calories at rest. The more lean mass you have, the higher your resting metabolic rate. 

On top of this, creatine may improve how your body uses and stores glucose, potentially supporting better blood sugar control. For people looking to manage their weight, prevent insulin resistance, or simply maintain a healthy metabolism, creatine can be a helpful addition to a balanced fitness and nutrition plan.

ENDURANCE

While creatine doesn’t directly increase aerobic endurance (like long-distance running), it shines in repeated, high-intensity efforts like sprints, HIIT, or circuit workouts. These types of in-home and virtual personal training sessions rely heavily on the body’s ability to rapidly regenerate ATP between bursts of effort. 

By boosting your phosphocreatine stores, creatine can allow you to sustain power output and recover faster between intervals. That’s why many athletes in sports like soccer, basketball, and hockey include creatine as part of their training regimen: it can help them stay explosive throughout their sessions.

MOOD

Emerging research suggests creatine may also have mood-boosting properties. By improving the brain’s energy availability, creatine could help buffer against the fatigue and “mental fog” that often accompanies stress or mood disorders. Some studies have found promising effects on reducing symptoms of depression, particularly when combined with exercise. For clients balancing busy schedules, mental fatigue, or burnout, creatine can offer a safe and natural way to support mental resilience alongside physical training.

FINAL THOUGHTS

Creatine is one of the most extensively studied supplements in the world, with decades of clinical research confirming its safety and effectiveness. An “adult dose of 3 to 5 grams of creatine daily is safe. However, people with kidney disease should consult with their doctor prior to taking it” (Harvard Health, 2024). Side effects are rare and generally limited to mild water retention during initial loading phases. 

For this reason, countless in-home and virtual personal trainers (like the team at Nielsen Fitness) recommend creatine monohydrate as a safe, reliable, and cost-effective supplement for almost anyone pursuing better fitness and wellness. Contact us to learn more and get started with your own training plan.