Lately, it feels like everyone is talking about creatine. And for good reason — it’s one of the most researched and proven supplements out there.
But here’s the thing… reading about it is one thing.
Actually trying it consistently for 60 days is where the magic happens.
I’m a big believer in testing things out for yourself. And creatine is one of those supplements that I think almost anyone who trains regularly should try.
Why 60 Days Matters
Creatine isn’t a “take it once and feel it instantly” kind of thing.
It works by slowly saturating your muscles with more stored energy (called phosphocreatine), which takes time.
If you take it here and there — only on workout days or whenever you remember — you’re never going to hit that sweet spot.
Daily consistency is everything.
That means:
- Take it every single day
- Same dose
- Doesn’t matter if you train or not that day
Think of it like charging your phone — it needs to stay plugged in regularly to work at full capacity.
Benefits You Might Notice
Here’s what a lot of people (including myself and our members) experience when they take creatine consistently:
- Better strength & power — you can push harder in your lifts or workouts
- Improved muscle endurance — you might get an extra rep or two in
- Increased muscle mass — especially when paired with a solid strength program
- Faster recovery — some notice they’re less sore between workouts
- Potential brain benefits — early research shows it may help with cognitive function
Water: Your Creatine Sidekick
When you’re on creatine, hydration matters even more.
Creatine helps pull more water into your muscles, which is part of why they perform better.
But if you’re not drinking enough, you won’t get the full benefits — and you might even feel sluggish.
Aim for at least 2–3 litres of water per day (more if you’re sweating a ton).
Myth-Busting Creatine
Let’s clear up some of the most common misconceptions:
- “It’s just for bodybuilders.” Nope. Creatine benefits anyone who wants to be stronger, move better, and recover faster — from athletes to weekend warriors to grandparents.
- “It will make me bloated.” Creatine pulls water into your muscles, not under your skin. That’s muscle fullness, not bloating.
- “It’s bad for your kidneys.” Decades of research show creatine is safe for healthy individuals. If you have kidney disease or other health issues, talk to your doctor first.
- “I have to load and cycle it.” You don’t. A steady 3–5g per day works just fine.
But What If I Only Train Twice a Week?
Here’s the thing — creatine doesn’t just work on the days you train. It’s about building up your muscle’s energy stores over time so they’re ready whenever you need them.
Even if you only lift twice a week:
- You’ll still see improvements in strength and power.
- Your recovery between sessions can improve, meaning you get more out of those two workouts.
- It supports muscle retention, which is especially important as we age.
- You might even notice extra benefits in other activities — from hiking to playing sports to just feeling stronger doing everyday tasks.
Consistency matters more than frequency here. Think of creatine like a daily vitamin for your muscles and brain — it works in the background, not just on gym days.
How to Take It
- Dose: 3–5g per day (about 1 teaspoon)
- Type: Creatine monohydrate — it’s the most researched and cost-effective form
- Timing: Anytime works — morning, pre-workout, post-workout, doesn’t matter. Just take it.
Bottom Line
Creatine is safe, affordable, and incredibly well-studied. But it’s not magic dust you sprinkle in once in a while.
It only works if you take it consistently — every single day — and give it time.
So if you’ve been curious, commit to a 60-day trial. Take it daily, drink plenty of water, and see how your body responds.
Chances are, you’ll be glad you did.
Isaac
Owner
MVMT Strength