The Truth About Creatine: How It Works, Why It Matters, and My Personal Journey
Hello MSFits Fam,
Let’s get real about creatine—a supplement I used to avoid, but now recommend with confidence. If you’ve ever heard, “It’ll make you bloated!” or “That’s just for bodybuilders,” you’re not alone. I was skeptical too, but digging into the science changed everything for me, and it might for you too!
💡 What IS Creatine? How Does Your Body Make It?
Creatine is a naturally occurring compound found in your muscles and brain.
Your body makes about 1–2 grams of creatine daily (mainly in the liver, kidneys, and pancreas).
You also get creatine from foods like red meat and fish (roughly 1–2 grams per half-pound of raw beef or salmon).
About 95% of your body’s creatine is stored in your muscles as creatine phosphate, where it acts as a quick energy source.
🔬 How Creatine Works in Your Body
Whenever you do something explosive—like sprinting, jumping, or lifting weights—your muscles rely on a molecule called ATP (adenosine triphosphate) for energy. ATP gets used up fast, but phosphocreatine helps regenerate ATP quickly, so you can sustain high-intensity effort for longer.
Here’s the catch:
Your natural creatine stores are limited. When you supplement, you increase the total pool of phosphocreatine available, so your muscles can recover ATP faster and keep working harder.
🧬 What Happens When You Supplement with Creatine?
Muscle Saturation: Supplementing with creatine (usually 3–5g per day) increases your muscle creatine stores by 20–40% above baseline.
Performance Boost: More stored creatine means more available energy for short, intense bursts—helping you lift heavier, sprint faster, or do more reps.
Cellular Hydration: Creatine draws water into your muscle cells (not under your skin!), making muscles appear fuller and potentially supporting muscle growth.
Enhanced Recovery: Studies show creatine supplementation reduces muscle cell damage and inflammation, speeding up recovery between sessions.
Brain Benefits: New research suggests creatine may also support cognitive function, especially when you’re sleep-deprived or mentally fatigued.
🌱 Safety, Side Effects, and Bloating—What’s the Real Story?
Bloating: Most people don’t experience uncomfortable bloating. The “water weight” is stored inside your muscles, not under your skin, and typically isn’t noticeable.
Kidney Health: Decades of research show creatine is safe for healthy adults when used as directed (3–5g/day). If you have pre-existing kidney issues, always consult your doctor first.
Long-Term Use: Creatine is one of the most researched and safest sports supplements available.
👩🔬 Why I Finally Tried It (and Why You Might Consider It Too)
Learning all this, plus seeing client results, convinced me to give creatine a real shot.
It’s not about “bulking up”—it’s about supporting strength, performance, and recovery for real life. It’s effective for women, busy parents, and anyone wanting to move better and feel stronger.
I’ve seen it help clients bounce back from tough workouts, improve their training consistency, and even feel more energized day-to-day. For me, it’s become a tool to help clients (and myself!) build confidence and resilience—without chasing extremes.
✨ Real Science, Not “Bro Science”
Don’t let old myths or gym rumors hold you back. The science is clear: creatine is safe, effective, and can be a game-changer for anyone looking to build strength and confidence—no matter your background or goals.
Let’s Chat!
Is there a supplement you used to avoid, but now you swear by? Or do you have questions about creatine or other nutrition strategies?
Leave a comment below, send me an email, or DM me on Instagram—let’s talk! No judgment, just real talk and real science.
Stay strong,
Coach Mia
Want to Learn More?
Here are some trusted resources if you want to dive deeper:
Fitness is for every body. At MSFits, we help you integrate movement into your real life—no extremes, just progress that feels possible. Curious about supplements, training, or how to get started? Reach out. I’m here to help you move stronger, with confidence!