What is Creatine?

What is Creatine?

by Nico Gunn, Tailor Clinics Nutritionist & Exercise Specialist

Creatine is one of the most researched and widely used supplements in the world. Known primarily for its role in supporting muscle strength and performance, creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and also produced by the body. Let’s explore its uses and benefits, including it’s relevance for bariatric patients.

Creatine’s Rise to Popularity

Creatine first gained widespread attention in the early 90s after British Olympic athletes Linford Christie and Sally Gunnell credited their gold medals to the supplement. By 1996, it had become one of the most popular sports supplements among both pros and amateurs, despite initial concerns about kidney and electrolyte issues.

How It Works for Athletic Performance

The main reason creatine is so effective is that it helps the body produce ATP—the primary fuel for our cells—allowing athletes to train harder for longer. Research clearly shows it can boost strength, power, and fatigue resistance, which is why it’s particularly useful for people involved in sports that require bursts of high-intensity effort like weightlifting, sprinting, or football.

Endurance and Recovery

While creatine isn’t traditionally seen as an endurance supplement, it may help with glycogen storage and hydration in theory. However, the evidence is mixed, so any potential benefits for endurance athletes might be very situation-specific (such as during a final sprint). As for recovery, studies suggest creatine may speed muscle repair by boosting glycogen replenishment, which could help reduce soreness and improve overall training quality.

Brain Health and Mood

Because creatine can help increase the energy supply to the brain, some studies show it benefits memory and cognition, particularly in people with lower baseline creatine levels (e.g., vegetarians, older adults, or those who are sleep-deprived). There’s also emerging evidence linking creatine to improved mood in people with depression, especially when used alongside certain antidepressants. However, more research in this area is needed.

Potential Benefits for Bariatric Patients

Bariatric surgery often leads to rapid weight loss and reduced calorie intake, which can inadvertently cause muscle loss. Creatine’s ability to boost ATP production may help preserve lean muscle and support better workout performance during recovery. By helping muscles store glycogen more efficiently Creatine may support better glucose uptake in muscle, indirectly improving insulin sensitivity, it may also improve energy levels post-surgery, allowing patients to engage more effectively in resistance training or physical therapy. Because bariatric patients might consume fewer amounts of animal proteins, especially at the beginning of the journey after surgery (the primary dietary source of creatine), supplementation could be particularly valuable for maintaining strength and overall metabolic health.

Who Benefits Most

From the research, the people who seem to get the most out of creatine include vegetarians and vegans (who typically have lower dietary creatine), middle-aged and older adults (due to decreased natural creatine production), and athletes focused on strength, power, or sprint-like efforts. Bariatric patients may also benefit, as discussed above.

Safety and Dosing

Creatine is considered one of the safest supplements out there, with a long track record of research and minimal side effects. While a loading phase (20–25 g/day for about a week) can quickly saturate the muscles, it’s not mandatory. Many people simply take three to five grams daily and still see results. Though it may cause a slight initial weight gain (because it draws water into muscle cells), this typically levels off after extended use.

Tips for Maximising Creatine Stores

• Pair with Carbs and Protein
  Ingesting creatine alongside carbohydrates—or a combo of carbs and protein—may enhance creatine uptake and help people who don’t initially respond to supplementation.

• Loading vs. No Loading
  If a week-long loading phase feels too involved, simply take 3–5 g/day. You’ll reach full creatine saturation in about a month instead of a week.

If you’d like to discuss whether creatine is appropriate for you, book in for a consultation with our nutrition or exercise team. We’re happy to help!

Until next time,  
Nico
Registered Nutritionist & Exercise Specialist

P.S. any questions? Email me and let’s chat – I love hearing from you!

Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.