When I used to hear about my friends taking creatine, it was always dudes. I can think back to the guys who took creatine in high school and they all looked puffy, swollen, and silly. So creatine was never something I was interested in. I thought it was for guys who were trying to put on tons of mass, not for a person like me just trying to get in better shape. So when I was talking to my friend Michaela (follow her at @hungryfitness on IG) and telling her that I struggle with putting on muscle, she recommend creatine. Obviously I was immediately intimidated, thinking I would have to deal with water weight at the start of taking creatine for the first time. Hell, even my guy friends were joking that I would experience that. But she put me at ease telling me that you would have to take a huge amount of creatine to experience that. So I said hell with it, what do I have to lose, and I started taking 5g per day, every day. And guess what? I had no bloating and no puffiness, but you know what I did get out of it? More strength. And you know what more strength means when it’s paired with an adequate, protein-filled diet? More physical results!

Now let’s get into some benefits of creatine. If you have no idea where to start, I was right there with you a couple months ago. There are all kinds of different creatine supplements out there, but what you’ll want to look for is creatine monohydrate. It’s affordable and reliable. So many different supplements these days are overpriced and so many overpromise, but creatine monohydrate has been studied for a long ass time and is quite safe for long term use. When you’re taking creatine monohydrate on a regular basis, you’ll likely experience improvement in performance in the gym. Oh fuck yeah! That means you’ll likely be able to increase your power, strength, and even recovery. You know what all this leads to? Increase in muscle in the body. And you know what means? You’ll be able to “tone” your muscles and see a physical change. As women, we’ve been programmed to believe that “toning” comes from specific kinds of workouts, but all toning is, is simply increasing muscle mass while reducing body fat. This means that creatine monohydrate may actually help you reach those “toning” goals when paired with a strength program and nutrient dense diet. How cool is that!

If you don’t even know what creatine is and wonder if it’s similar to steroids, let me stop you right there. It’s not. Straight up. Creatine is non-hormonal so no need to worry about your hormones getting jacked up. No no. Creatine is naturally found in the body, in muscle cells, and is made from amino acids. So simply put, you’re giving your body more amino acids so it can increase your workload in the gym, increase cell hydration, and increase muscle growth and repair. All this leads to you getting stronger, performing better, and getting more results. FUCK YES. And get this, creatine may even have other health benefits like improving brain function (even with conditions such as Alzheimer’s, Parkinson’s, epilepsy, etc.) and lowering blood sugar levels.

Now if you don’t know how much to take or what brand to start with, let’s first start with the amount. I take 5g per day, but anywhere between 2-5g will do. You’ll want to take that every day, even on rest days, to ensure that it gets into your bloodstream. I think it’s great to take after a workout, in my post-workout shake, but really any time will do. You can add it to your shake or simply add it to water. You can also take it in pill form, if you prefer, just make sure it’s creatine monohydrate. As for brands, that’s up to you and your budget. I like Now Sports Creatine Monohydrate since I just tend to like their products, but I’ll link a few other options below. This container costs $20 and you get 120 servings out of it, which means it’s only $0.16/day. That’s hella good for a supplement!

Check Out More Creatine Supplements Below

And if you think a loading stage is necessary to get results from creatine, it’s not! No need to load your body up with creatine from the start to get results. Simply start adding in 2-5g per day and watch the benefits unfold! Ever since I started adding in creatine into my own daily routine, I’ve seen improvements in the gym as well as muscle development! My legs, which are very stubborn when it comes to gaining muscle, have finally began physically changing, all thanks to the help of creatine! No puffiness, no water weight, just GAINS!!

PaleOMG Creatine

This post contains some affiliate links and I may be compensated, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for all your support!

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  1. Sarah says:

    Can you mix w/ protein powder in post-lift shake? Or best to space out the two? Thanks for the post, would like to give it a try!

    1. juli says:

      yep, that’s what i do every day!

      1. sarah says:

        Thanks so much!

  2. Melanie says:

    Girl. AGREED. I started taking it four months ago – about 1g daily-and even that made a major difference. Great article.

  3. Lara Memmott says:

    Ok, I’m convinced! My husband scares me about the puffiness part, but I going to try it!

    1. Robin Oehme says:

      I am looking forward to your new Align program for beginners. What could I do this month to prepare myself for for the program? I used to be very active in the gym but the last 5 years I have been a total slacker😒ready to get back at it. I have 8,10&15 pound dumbbells and some lap bands.
      I always look forward to your posts… very inspiring and fun sometimes.
      Thank you in advance

      1. juli says:

        i think a super simple thing to start is with some bodyweight exercises! when i first started working out on my own, i would walk or run every morning then do 2-3 sets of air squats, push ups on my knees, and dips on a bench or chair. and you could always add in some weights with that and band movements, too!! can’t wait to have you in the program in the future!

        1. Robin Oehme says:

          Thank you… I can’t wait to join your program 🤗

  4. Rebecca says:

    Do you weigh out 5 grams or do you estimate using a teaspoon? Thank you!

    1. juli says:

      i just estimate with a teaspoon! the one i take is 1 1/2 teaspoon so i just keep a 1/2 teaspoon measurer in the container!

  5. Lizzy says:

    How soon did you start feeling and seeing results?!

    1. juli says:

      less than a month!

  6. Teri L Olivier says:

    Hi Julie,

    Thank you for all your personal insight!

    Are you taking the Creatine Monohydrate during your pregnancy?

    I have been reading a lot about Pro-Metabolic foods; do you know anything about “properly” cooking a grain? Does that mean instead of water, cook with organic stock or bone broth?

    Thank you,

    1. juli says:

      i am not. and the only reason why is because my kidney values haven’t been at optimal levels during pregnancy so i just don’t want to add any fuel to the fire since i’ve struggled a lot. but if that wasn’t the case, i would have continued to take it. and i have no idea about properly cooking a grain! i’ve never heard of that!

      1. Teri L Olivier says:

        Hi Julie,
        Thank you for your consideration and time for answering me back.
        About the cooking of grains properly, I’ve done some more research and it says to soak them.
        I’ve been basically dairy free for quite some time, but since your thoughts posted on raw dairy, it’s made me curious. With that in mind, I may just try purchasing some raw cheese to begin with and raw yogurt.
        Your thoughts on PUFAS verses saturated, in the pro-metabolic way of eating, seeds, nuts and nut butter are not suggested, but in limited amounts; what is your thought on that? I love organic sunflower and tahini butters, but do agree when having a serving, I feel better with 1TBS than 2TBS.
        I am a GF girl and have always wondered about fermented breads, like sourdough???

  7. Lauren says:

    Hi juli!
    Any reason you avoided creatine while pregnant? I’m currently pregnant and dying to try your chocolate frosty smoothie. Wondering if there is any reason you specifically chose not to have creatine pregnant. I’ve never used it but reading up on all the health benefits makes me want to try it….and try any way get some protein in. 🤢congrats on Avery and thanks for sharing all you do!

  8. Lauren says:

    Disregard, just read the previous comment where you answered the question already!