Creatine: Should You Use It?

Creatine gets hyped and then questioned every few years. In this 10‑minute quickcast, Chris explains what it really is—a compound that fuels short, hard efforts by recycling ATP—plus what it reliably improves: strength, power, training volume, and those late‑race surges. We’ll touch on promising brain research (small benefits under stress) and separate myths from facts: no evidence of kidney harm in healthy people at standard doses; cramping isn’t increased; GI issues usually come from big boluses or gritty mixes. Then Chris gives you a precise plan: choose plain creatine monohydrate, take 3–5 g/day (load if you want faster saturation), mix and drink soon—ideally with carbs or a carb+protein meal—and run it for 3 weeks before you judge. Skip overpriced blends and complicated “buffers.” If you train, eat, and sleep well, creatine is a simple lever with outsized returns.