One supplement that comes up again and again when people talk about performance, recovery, and energy is creatine.
It’s one of the most researched supplements in the world, but there’s still a lot of confusion about what it actually does, who should take it, and why it might be right for you. In this blog, we’ll break down the science behind creatine and explain the benefits of our new Macánta Nutrition Creatine Monohydrate.
What is Creatine?
Creatine is a natural compound your body makes in the liver, kidneys, and pancreas. It’s also found in foods like red meat and fish, but you’d need to eat a lot to get meaningful amounts (for example, 450g of raw beef provides about 1g of creatine).
Inside your body, creatine is stored in your muscles as phosphocreatine, where it plays a key role in making ATP - the main energy molecule your muscles use during movement. Simply put, creatine acts like a fast fuel reserve, helping your muscles work harder for longer.
Supplementing with creatine is an efficient, affordable way to increase these energy stores and support both training and everyday activity.
How Does Creatine Work?
Creatine’s main role is to support your body’s energy system during short bursts of activity. It does this by helping to increase phosphocreatine stores in your muscles. These stores act as a reserve that your body can draw on to produce more ATP - the energy your muscles use when lifting, sprinting, or performing high-intensity exercise.
By keeping these energy stores topped up, creatine can help you train harder and recover better between sets.
Creatine may also support muscle growth over time in several ways:
- More work ability – allowing you to do more reps, sets, or training volume.
- Cell hydration – drawing water into muscle cells, which helps them stay fuelled and functioning.
- Muscle maintenance – supporting the preservation of lean tissue, which is especially important as we age.
- Signalling for repair – involved in natural processes that support recovery after exercise.
Creatine is also stored in the brain, where it plays a role in energy supply for mental and physical activity.
Benefits of Creatine
Creatine has been studied for decades, and its benefits are wide-ranging. Here are some of the key ones:
1. Strength & Power
Creatine helps your muscles produce more energy during high-intensity exercise, making it easier to lift heavier, run faster, and perform explosive movements.
2. Muscle Health & Maintenance
As we age, we naturally lose muscle mass and strength - a process known as sarcopenia. Women may notice this even more during menopause, as hormonal changes accelerate muscle loss. Creatine can help maintain lean muscle, making it an important tool for healthy ageing and staying active.
3. Recovery Between Sessions
Supplementation may reduce muscle damage and fatigue, helping you bounce back quicker - whether that’s from a tough gym session, a brisk walk, or simply a busy day.
4. Everyday Energy
By supporting ATP production, creatine may help improve energy availability - not just for athletes, but for anyone who wants to feel stronger and more resilient in daily life.
5. Cognitive Support
Research suggests creatine may also play a role in brain energy and cognitive performance, making it a supplement with benefits that go beyond physical strength.
Who Can Take Creatine?
Creatine isn’t just for bodybuilders - it can support a wide range of people:
- Athletes & gym-goers looking for performance gains
- Women in menopause wanting to protect muscle and strength
- Adults 50+ who want to stay fit, active, and independent
- Everyday fitness enthusiasts who want better energy and recovery
- Vegans & vegetarians who may get less creatine naturally through diet
Common Myths About Creatine
- “Creatine is only for men in the gym” – False. Creatine is just as valuable for women, older adults, and anyone who wants to support muscle and energy.
- “Creatine is a steroid” – Not true. It’s a naturally occurring compound, found in foods like meat and fish.
- “Creatine damages kidneys” – Research shows creatine is safe for healthy adults when taken at recommended doses.
How to Take Macánta Nutrition Creatine Monohydrate
Our Creatine Monohydrate comes in a 300g tub of pure, unflavoured powder - easy to mix into water, juice, or your daily shake.
- Serving size: 5g per day
- Directions: Mix one scoop with water, juice, or your post-workout shake
- Consistency matters: Take it daily, at a time that suits you
Some people choose to do a short “loading phase” (higher doses for a week) to saturate their muscles faster, but this isn’t necessary. A consistent 5g daily serving is enough to build up creatine levels over time.
