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Creatine is a nutrient your body naturally makes and also gets from foods like meat and fish. Think of it as quick fuel for your muscles and brain—it helps with energy, strength, and recovery. While you do get some creatine naturally from food, most people don’t eat enough to reach the levels shown to boost performance and wellness. That’s why creatine supplements have become so popular as more and more people are using creatine to support energy, recovery, and even focus. And creatine’s benefits aren’t just theoretical-creatine has been extensively researched and is widely recognized as safe and effective.
The best part? Creatine is tasteless, odorless and can mix into any liquid, hot or cold. So, it’s super simple to add creatine to your routine without changing much at all.
Here are three easy, everyday ways to take creatine:
1. Stir It Into Your Morning Coffee or Smoothie
If you already start your day with a cup of coffee or a smoothie, you’ve got the perfect spot for adding in creatine. It’s tasteless and dissolves easily, so you won’t even notice it’s there. Plus, taking creatine first thing means you’ve checked it off your list before the day gets busy. Creatine can be combined with other supplements like collagen, so feel free to make a collagen/creatine coffee or smoothie as part of your morning ritual.
2. Add It to Your Pre or Post-Workout Shake
Supplementing with creatine has so many benefits for your exercise routine. It helps to boost muscle strength, increase exercise performance and even helps to improve muscle recovery after exercise. One of the easiest ways to improve your exercise performance and increase strength with creatine is to mix a scoop or two into your pre or post workout protein shake or smoothie. It blends right in and helps boost your exercise routine and support muscle recovery and energy for your next session. Remember that with both exercise and creatine supplementation, consistency is key.
3. Make It Part of Your Daily Hydration
A simple way to make sure you get your daily dose of creatine is to add it to your water bottle or into a flavored no sugar hydration mix that you sip throughout the day. It’s effortless, and as long as you take it consistently, you’ll still get the benefits.
Not only is adding creatine to your daily water a great way to get your daily dose of this powerful supplement, but drinking creatine with water can help to counter some of the water retention that can occur in taking creatine, especially when you first start. As creatine gets to work, it draws fluid into the muscles and can cause some minimal bloating and hydration. The way to minimize bloating is by upping your hydration, and having at least eight 8-ounce glasses of water daily to flush out excess fluid.
The Bottom Line
Supplementing with creatine has lots of benefits for both physical and mental health. Luckily, adding creatine to your daily routine doesn’t have to be complicated—it’s about consistency, not perfect timing. Whether you slip it into your morning coffee, your post-workout shake, or your daily water, it’s an easy addition that can pay off in energy, recovery, and overall wellness.
Learn more about Further Food Creatine Monohydrate here.
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