Creatine: What It Is, Why You Need It, and How to Use It for Peak Health
- kdiabmd
- Jul 9
- 3 min read
Introduction
Creatine is more than a gym staple. At Diab Longevity in Miami we use this proven nutrient to improve cell energy, support healthy aging, and elevate athletic performance. If you have ever wondered what creatine really does, how it works in the body, and the best way to take it, this guide is for you.
What Is Creatine?
Creatine is a compound your liver, kidneys, and pancreas make from three amino acids: arginine, glycine, and methionine. About 95 percent is stored in skeletal muscle as phosphocreatine, a high-energy molecule that helps regenerate adenosine triphosphate (ATP). ATP is the “energy currency” every cell uses for movement, brain function, and repair.
Quick Facts
Naturally present in red meat and fish
Body stores average 120 g in a 70 kg adult
Levels drop with age, vegetarian diets, and chronic stress
Why Creatine Matters for Longevity and Performance
Benefit | How Creatine Helps | Key Research Highlights |
Explosive Strength | Replenishes ATP in seconds so you lift more weight or sprint faster | Meta-analysis in Nutrients, 2024 |
Cognitive Support | Boosts brain energy and may protect neurons from oxidative stress | University of Sydney review, 2023 |
Healthy Aging | Counters sarcopenia by improving muscle mass and functional strength | Journal of Cachexia, Sarcopenia and Muscle, 2022 |
Blood Sugar Balance | Enhances GLUT-4 transport which aids glucose disposal during exercise | Clinical trial in type 2 diabetes, 2021 |
Faster Recovery | Lowers markers of muscle damage and inflammation after hard training | ISSN position stand, 2022 |
How Much Creatine Do You Need?
Option 1: Traditional Loading
Loading phase: 20 g daily (split into 4 doses of 5 g) for 5–7 days
Maintenance: 3–5 g daily
Pros: saturates muscles quickly.Cons: can cause minor bloating in sensitive people.
Option 2: Low-and-Slow (preferred for longevity clients)
Take 3–5 g once daily, no loading phase
Reach full saturation in 3–4 weeks with fewer GI issues
Special Populations
Group | Dose | Notes |
Older adults (60+) | 3 g daily | Combine with resistance exercise for best effect |
Vegetarians & vegans | 5 g daily | Stores are typically lower, so a full 5 g aids repletion |
Heavy strength athletes | Up to 10 g daily | Split into two 5 g doses, morning and post-workout |
Timing and Practical Tips
Consistency beats timing. Take your dose at roughly the same time daily.
Pair with protein and carbs if possible to enhance uptake.
Drink at least 16 oz / 500 ml of water with each dose to support kidneys and absorption.
Skip loading if you have sensitive digestion.
Is Creatine Safe?
Creatine monohydrate has been studied for more than 30 years and is considered safe for healthy kidneys when used in the recommended doses. Common myths about kidney damage stem from outdated case reports. We still advise checking basic labs if you have existing renal concerns.
Possible Minor Side Effects
Water retention of 1–2 lbs during the first week
Rare stomach cramping if taken without enough fluid
Choosing a Quality Supplement
Look for Creapure® or another third-party tested monohydrate.
Avoid blends stuffed with fillers or stimulants.
Check for NSF or Informed-Sport certification if you compete.
Putting It All Together
Measure 3–5 g creatine monohydrate with breakfast.
Mix into water, coffee, a smoothie, or your post-workout shake.
Stay hydrated throughout the day.
Pair with progressive resistance training for superior results.
Re-check muscle mass, strength, and cognition every 12 weeks with our team.
Frequently Asked Questions
Can I take creatine on rest days?Yes. Consistency of daily intake is what matters.
Is micronized creatine better?Micronized forms dissolve easier in water but offer the same biological benefit.
Can teenagers use creatine?Studies in adolescents show safety at 3–5 g daily when supervised, yet always speak with a qualified clinician first.
Call to Action
Ready to add clinically guided creatine to your longevity stack? Book a complimentary consultation with Diab Longevity. We will check your baseline labs, tailor the dose, and integrate creatine with peptide therapy, hormone optimization, and targeted nutrition.
Comments