Beginners Guide to Creatine: When to take it, How to use it, and Why it matters

Let’s start with the basics: Creatine is a molecule that naturally occurs in your body. It helps regenerate ATP (adenosine triphosphate), your cell’s main energy source. Your body uses ATP for quick energy bursts, but it can’t store much at a time. That’s where Creatine steps in to help your body make more. So what does that mean for you?

Why should I take Creatine?

You might be aware that Creatine is good for your muscles, but why, exactly? Here are the basics:

• Cellular energy support – Creatine helps your brain and muscles work efficiently. So, when you’re suffering through a spin class or walking up a steep hill, your muscles have the field to keep going
• Mental clarity – Because your brain uses ATP too, Creatine can support cognitive function like focus and processing speed.
• Mood balance – Brain energy metabolism also helps your neurotransmitters to function as they should, including serotonin and dopamine. 
• Reduced fatigue – All the organs in your body use ATP, so keeping your levels topped up can help everything to function normally and keep your energy steady. 
• Cellular hydration – Creatine draws water into your muscles, helping them stay hydrated and function normally under pressure.

How do I take Creatine?

Creatine usually comes as a fine powder, and it’s virtually tasteless on its own. If you’re using a pure, plain form of Creatine, it’s best stirred into your favourite beverage, like coffee or a protein shake. It dissolves easily and won’t affect the taste.  

If you’re using a flavoured variety, just mix into cold water and you’re good to go. A daily serving of 3-5g is ideal. 

Timing isn’t everything

There’s no definitive answer as to when the best time to take Creatine is. Some studies suggest that it may be most effective when taken close to exercise, but there’s no clear winner between pre or post workout.

What matters most is consistency. Taking Creatine daily gradually builds your levels over time, so your body has the energy it needs, especially during strenuous exercise, a busy work day, or when you’re feeling tired. 

Do I need to do a loading phase?

You might have seen advice suggesting a “loading phase” when you start taking Creatine. The idea is to saturate your muscles by taking 20-25g per day for the first week. However, research suggests that this is not necessary, and 3-5g per day is an effective dosage. It might take a little longer to build up, but you still get the same benefits, with less hassle (and fewer scoops). 

When will I feel a difference?

Creatine isn’t a quick fix, it works gradually. Many people start to notice a difference within 2-4 weeks of consistent daily use. You might feel stronger during workouts, more energised during the day, or find it easier to recover after physical exertion. How soon you feel it may be influenced by a couple of things, like your activity levels or how much Creatine your body has stored. 

What can I pair Creatine with?

Creatine has been widely studied and it plays well with others. It is considered safe to pair with other supplements, and is particularly complementary to Magnesium and Protein to support muscle recovery.

Here’s how it could fit into your Free Soul stack:

• Morning – Mix Pure Creatine Monohydrate into your morning Greens for a nutrient-rich start.
• Afternoon – Have your Vegan Protein Blend to keep you going through the day
• Evening – Enjoy the tropical taste of CortiSoul as part of your evening wind-down ritual

This is just one idea, but Creatine is a versatile supplement that can easily fit into your wellness routine.

Creatine and your routine: How it fits into real life

We get it, adding yet another supplement to an already-packed list can feel like a big ask. But the beauty of Creatine is its simplicity. It’s a low-effort, high-impact addition: minimum fuss, maximum reward. 

If your mornings are chaotic or your workouts a bit sporadic, no worries. Creatine fits around your schedule, morning, noon, or night. Taken consistently, it can quietly do its job in the background, helping you feel stronger, more energised, and mentally sharper.

Why we kept our Creatine simple

No need to decode confusing supplement labels here. We’ve created three easy-to-use Creatine formulas, each designed to support specific wellness goals, so you can choose what works best for your body and routine. 

Pure Creatine Monohydrate

No frills or extras, just pure micronised Creatine Monohydrate. Unflavoured and versatile, it’s perfect for stirring into smoothies, protein shakes, or your morning coffee. 

HydraCreatine

Designed to support strength and endurance, while reducing muscle fatigue. HydraCreatine contains our CreaDrate complex, a blend of Creatine Monohydrate and electrolytes – with a delicious strawberry mango flavour.

CreaGlow

Our beauty-strength hybrid. CreaGlow combines Naticol® Marine Collagen, Hyaluronic Acid, and Biotin with our CreaDrate complex. Formulated to support hydration, performance, and healthy skin, hair, and nails. 

TL;DR – The Creatine quick start guide

Here’s the short version:

• What is Creatine: It helps your body make ATP, your main energy source
• Why take Creatine: It supports strength, energy, and mental clarity – not just in the gym
• How to take Creatine: Mix 3-5g daily into a drink of your choice
• When to take Creatine: Whenever works for you, consistency matters more than timing
• Loading phase: Not necessary, a smaller daily dose is just as effective
• Pair it with: Magnesium, Protein, or any other supplements in your stack
• Feel the difference: Many people notice results within 2-4 weeks
• Free Soul Creatine: Choose from Pure Creatine Monohydrate, CreaGlow, and HydraCreatine

The bottom line: Creatine can empower your wellness

Creatine is simple, safe, and backed by science. It fuels your energy at a cellular level, supporting strength, stamina, recovery, and mental clarity, in daily life as much as in workouts. 

With our easy-to-take formulas, adding Creatine to your routine is no hassle. It’s just a small, sustainable daily habit that helps your body keep up with whatever life throws at you.