29 / NOVEMBER / 2023

Worth the hype or should we leave it to the gym junkies?

Let me be honest with you, I have always thought that this was a supplement only needed if you wanted to go through a ‘bulking phase’ at the gym. I’ve had people around me take it for years, but it’s never really appealed to me because of all I’ve heard about the water retention it can cause and I’ve never been in a true ‘bulk’ phase. So I just honestly assumed it wasn’t for me.

However… It’s come to my attention recently about all the other incredible benefits this simple supplement has to offer, so needless to say I am giving it a go.


So what is creatine? Creatine is an organic (naturally occuring compound) that facilitates ATP recycling, which is just a fancy way of saying it enhances athletic performance because more creatine stored in the muscle means there’s more energy available to that muscle.
*ATP = adenosine triphosphate, your body’s source of energy.

Creatine is actually one of the most researched supplements in the world, it’s been studied for over 50 years, proven to be 100% effective for brain function + muscle development and it has been shown to have a variety of other benefits including:

–  Supports brain function
–  Energy production
–  Improving bone density
–  Reduces muscle wasting
–  Provides neuroprotection
–  Improves memory + cognitive function
–  Supports rehabilitation from injuries
–  Improves hydration of cells
–  Lowers myostatin levels
–  Promotes anabolic hormones
–  Helps to lower blood sugar
–  Improves performance
–  Supports methylation
–  Supports sperm, eye, digestive and skin health

Dosing wise, it’s recommended you take between 2 – 5g of creatine monohydrate, which is what I’ve been doing for the past 2 weeks using something called Swoly. This is a gummy form of creatine monohydrate and 4 of their delicious bears actually gives you the recommended 5 grams.


A lot of the complaints about creatine are about the powder and how it doesn’t really taste all that great or mix well, so for me this was a no brainer to start with. I love the taste of the Swoly, the sugar intake is low, and because I take them post workout, I just take them into account towards my carbs. One thing I really wish they would alter in this product is getting rid of the artificial flavouring, for this reason, I’ll be switching to the powder mostly once I finish this jar.

It’s too early for me to say I’ve really noticed a difference, but I will keep you posted – also, research doesn’t lie, so I’m sure it’s doing something and I do feel mentally clearer on the whole..

Creatine is cost effective, and safe and on the whole there are a whole lot of pros, and no cons (in my opinion). Just make sure you stay hydrated with both water and electrolytes, and ideally optimise the timing so you get it post workout.