Pre-Workout & Creatine

Creatine — Power and Strength Support

Creatine is one of the most researched supplements in fitness. It helps your muscles

produce energy during high-intensity exercise, supporting:

• Strength gains

• Muscle growth

• Performance in explosive movements

• Cognitive health

  
  

How to use it:

• Daily consistency is key — it doesn’t need to be timed around workouts.

• Typical dosage: 3-10 grams per day

  
  

Coach Rae tip:

• Pair creatine with a protein-rich diet to maximize results.

• Staying hydrated is important — creatine pulls water into your muscles.

  
  

Who benefits most:

• Anyone doing strength training or high-intensity work

• Those looking to improve power, endurance, or lean mass

Benefits of Creatine

1. Improved Strength & Power

   • Creatine helps your muscles generate more energy during short, intense bursts, like lifting weights or sprinting.

   • This means you can push harder in the gym, lift heavier, and see better strength gains over time.

2. Supports Muscle Growth

   • By allowing you to train more effectively, creatine indirectly supports lean muscle development.

   • It also increases water content in muscle cells, which may contribute to fuller, more “pumped” muscles.

3. Enhanced Recovery

   • Creatine can help reduce muscle fatigue and soreness, improving recovery between workouts.

   • Some studies suggest it may also support joint and connective tissue health.

4. Supports Brain Function & Overall Health

   • Emerging research shows creatine may help with mental clarity, focus, and cognitive performance during demanding tasks.