Registered Nutritionist Sarah Mitchell Weston explains everything you need to know about creatine
Registered Nutritionist and Prochaine Founder Sarah Mitchell Weston (PhD) sheds her insights on the ultimate ingredient for performance, strength and vitality.
Creatine has earned its place as one of the most trusted and effective supplements in performance nutrition—and for good reason. Backed by decades of research, it supports strength, power, muscle development, and recovery. Beyond sport and exercise, creatine is also increasingly recognised as a valuable tool for sustaining energy, resilience, and performance across the lifespan.
At its core, creatine helps your body produce energy. It plays a central role in regenerating adenosine triphosphate (ATP), the body’s primary energy currency, during short bursts of high-intensity activity. While creatine is found in foods like red meat and fish, supplementation helps maximise muscle creatine stores in a way diet alone often cannot.
Anyone engaged in resistance training, high-intensity sports, or any activity requiring strength and power will benefit from this. Importantly, creatine is not just for men. Women have historically been more hesitant to use creatine, due to concerns about bloating or ‘bulking up.’ In reality, creatine does not cause unwanted fat gain, and while it increases water content within muscle cells (a sign of improved cellular hydration), this is not the same as subcutaneous bloating.
In fact, women may have even more to gain. Because women typically have lower baseline creatine stores than men, supplementation can produce meaningful improvements in strength and training adaptations. Creatine supplementation may support performance and health throughout the lifespan of women, particularly in skeletal muscle maintenance and bone health in peri- and post-menopause. Emerging research also suggests potential benefits for cognitive function and mood, areas of growing interest in women’s health. Vegetarians and vegans—women and men alike—may also experience particularly noticeable benefits due to lower dietary creatine intake.
Moreover, an active lifestyle requires more than motivation—it requires energy and recovery. Creatine enhances your training intensity, which over time translates to greater strength, improved muscle tone, and increased work capacity. Creatine can also speed up recovery between workouts and reduce inflammation in the muscle. Plus, recent research indicates that creatine supplementation may combat fatigue, therefore reducing the cognitive toll associated with sleep deprivation, jet lag, and shift work.
When searching for a formula, creatine monohydrate remains the gold standard: thoroughly researched, highly effective, and affordable. A daily dose of 3–5 grams is sufficient for most individuals, and consistency matters more than timing. Look for third-party-tested products to ensure quality and purity, and for micronised versions, which dissolve more easily and may be gentler on the gut. Creavitalis® ticks all these boxes, which is why I selected it for our PROCHAINE Vitality Blend and Pure Creatine.
While the popularity of supplements can ebb and flow, creatine stands out for its reliability. For women and men committed to building strength, supporting vitality, and investing in long-term health, it stands as one of the most empowering and evidence-backed supplements available—and is one of my personal favourites too.
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