What is Creatine? Uses and Benefits

What is Creatine? Uses and Benefits

When you see “creatine,” you probably think of exercise. And you’re right. Creatine is known for helping gym-goers have better workouts.* But let’s pull back the curtain—what exactly is creatine? 

Simply put: Creatine is an amino acid. Your body stores it in muscles and the brain and uses it for energy. Research says it might help athletes do more reps and sets during workouts, leading to greater health gains.* This is what makes it popular among gym-goers. 

Want to learn more about how creatine works? Read this blog

Where Does Creatine Come From?

Creatine is primarily found in seafood and red meat. Your body also produces about 1 mg of creatine per day, but the benefits of physical performance support are best achieved with 5 mg daily. That’s one big reason people choose to supplement. 

What is the Best Time to Take Creatine?

Many supplement users wonder—should you take creatine before or after exercise? One study showed taking creatine after you workout may be better for body composition and strength. Overall, we recommend taking it just before, during, or after you hit the gym. 

What is the Best Way to Take Creatine?

The most popular way to take creatine is as a monohydrate powder. People add it to water, juice, shakes, or smoothies. This is an easy way to supplement, which is why we offer pure and simple Creatine Powder for potent workout fuel. One vegan, gluten free scoop and you’re all set. 

But we wanted to make it even easier to take creatine, especially when you’re in a hurry to get to places and don’t have time to mix a powder. We’re excited to roll out Creatine Gummies, a bite-sized way to supplement for big results. These are tasty pink lemonade-flavored gummies with 5 grams of creatine—as much as an entire scoop of powder. 

However you take it, the research has spoken: Creatine helps support muscle energy so you get the most out of your workout.* And the most researched type is creatine monohydrate, which is what we use in both our gummies and powder formulas. 

Looking for more ways to support a successful workout? Follow @zhou_nutrition for more fitness and wellness tips!

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any diseases.


“Creatine.” The Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591.

“International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

“The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.” National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/23919405/.