Supplements // Creatine

Ollie Holtam. 30 April 2025

Living to Thrive SERIES

Creatine: What It Is, How It Works, and Why You Might Benefit From It

— By Ollie Holtam

If you’re training regularly and looking to get stronger, recover faster, or simply feel more powerful in your workouts—creatine could be the supplement you're missing. At Thrive, we focus on helping you train with intent and purpose. And when used correctly, creatine can support exactly that. So let’s break down what it is, how it works, and whether it’s right for you.

What is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. Your body produces some of it on its own, and you also get small amounts through food—mainly red meat and fish. But here’s the thing: the amount your body stores is limited. Supplementing with creatine allows you to fully saturate those stores, which can lead to improvements in strength, power, and muscle recovery.

What Does Creatine Do in the Body?

Creatine plays a key role in energy production, specifically when your muscles are working hard during short bursts of activity—like lifting weights, sprinting, or pushing a sled.

It helps regenerate ATP (adenosine triphosphate), your body’s main energy source during intense efforts.
With higher creatine stores, your muscles can work harder for longer, and recover faster between sets.
It’s like topping up your internal battery so you can perform better session after session.

DO YOU NEED TO BE TRAINING A CERTAIN AMOUNT TO BENEFIT?

If you're training with resistance 3 or more times a week, especially with progressive overload in mind, you’re likely to benefit from supplementing with creatine. Even if you’re not a bodybuilder or elite athlete, creatine can still enhance your results by: Improving your ability to push through tough sessions Aiding muscle growth over time Supporting better recovery between workouts It’s not just for the “hardcore gym-goers”—it’s for anyone wanting to get more out of their training.

Is It Safe? And Does It Actually Work?

Yes—and yes.

Creatine monohydrate is one of the most researched supplements in the world. Study after study has confirmed its safety, affordability, and effectiveness over both the short and long term.

Benefits include:

Increased power and strength output
Improved performance during high-intensity training
Enhanced recovery and muscle hydration
Potential cognitive benefits (yes, for your brain too!)

How Much Should You Take?

Stick with 3–5g per day, consistently. There’s no need to “load” or cycle on and off. Just make it part of your daily routine—like brushing your teeth or having your morning coffee. It works best when taken consistently, regardless of training days.

FINAL THOUGHTS

If you’ve been training hard and want to level up your results—creatine is a smart, science-backed place to start. It won’t do the work for you, but it can absolutely help you train harder, recover better, and progress faster.

Got questions about when to take it, how it fits into your current routine, or whether it’s right for you? Just drop me a message or bring it up in your next session—I’m always happy to help.

MY RECOMMENDATION

I’ve been using Awesome Supplements for creatine and really like the quality and simplicity they offer. No unnecessary ingredients—just what you need, and nothing more.

As a Thrive member, you get 10% off with the code THRIVE10 at checkout. A little bonus to support your progress both inside and outside the gym.