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Published on January 02, 2023 in Education

What is Creatine?


Creatine is naturally formed in the body from compounds similar to amino acids, which are the building blocks of proteins. Creatine can promote muscle growth when paired with exercise, generally that of weightlifting. 


Creatine can be found in your diet and specifically can be found in red meat, fish and chicken but you generally won’t get enough from just consuming these foods. That’s where Mtn Ops Creatine comes in.


Creatine comes in many different forms, but creatine monohydrate by far has the most research done and has been proven to aid the promotion of lean muscle mass and strength in those who regularly consume it.


What are the known benefits of creatine?


Below are benefits that have been documented after consuming Creatine:


  • Improved Strength
  • Muscle Endurance 
  • Improved Muscle Mass
  • Improved Recovery
  • Improved Cognitive Function


The benefits of creatine aren’t just limited to elite athletes, rather these benefits have been shown to occur in any individual who regularly consumes Creatine paired with a healthy lifestyle.


It should be noted that Creatine may help you in your fitness journey, but creatine shouldn’t be used by itself; meaning, you won’t achieve the desired results by taking creatine alone. Paired with a healthy sleep cycle, proper nutrition and a regular exercise program is where you’ll see the maximum results of our creatine.


How to best use Creatine?


Now the best way to use this supplement is pretty straightforward: mix a serving size scoop with 6-8 ounces of water before or directly after a workout.


However, this supplement is non-flavored so we recommend pairing it with our Yeti pre-workout, BCAA’s or Magnum. We’ll explain why mixing it with any of these supplements is beneficial for you.


Yeti: our battle-tested pre-workout is a perfect pair with Creatine. Simply mix the creatine Monohydrate into your Yeti before a workout for superior taste and increased output before your workout. The blend between the creatine and the explosive energy from the pre-workout will enable you to maximize your efforts in the gym, therefore bringing maximized results.


BCAA’s: Our Mtn Ops BCAA’s promote rapid muscle recovery and when mixed with our creatine, your muscles will be screaming with joy. To help your muscles recover after being broken down with your workout, the BCAA-Creatine pairing will give your muscles the necessary aid in building them stronger and better for the next gym session.


Magnum: our tried and true Power Protein supplement is the ultimate recovery tool following your workouts. Looking to maximize results in the gym and feel explosive for the next day instead of sore and fatigued? Then look no further than pairing our Creatine with your Magnum shake as these two supplements are proven to help increase muscle mass, strength and energy output. 


Creatine for women?


Women generally consume far less creatine in their diets than men do, which means taking creatine monohydrate as a supplement for women will help them significantly with energy output and muscle strength.


Creatine supports your cells to create more ATP, which is one of the body’s main energy sources and that enables you to put forth more energy during a workout (more reps, more weight). So, if you’re a woman and you exercise, then creatine will only improve your fitness journey… not hinder.


Myths about Creatine?


"Creatine causes unwanted weight gain"


Arguably the most talked about side effect with very little evidence of its claim.


Creatine helps provide energy in the body and how this happens is by drawing water into the cell. When this occurs, it can cause the muscle to look more swollen and might shift the scale a pound or two. It’s important to understand that this isn’t fat gain or bloating, rather it means the creatine is doing its job. One way to counteract this effect is ensuring you’re consuming enough water in your diet which lessens the need for your body to hold onto water. Research shows to consume around 3-4 liters a day when taking creatine which is the general recommended of water consumption for an active adult anyhow.


"Creatine will turn me into a bodybuilder


While creatine does promote lean muscle mass, it’s important to note that weight gain and muscle mass growth has more to do with your diet than the creatine itself. With your diet staying the same and the inclusion of creatine, you will notice improvement in muscle mass and energy output, but nothing to the extreme. Bottom line, you won’t be unrecognizable after consuming creatine for a couple months and you won’t wake up one morning and overnight you turned into Mr Olympia. 




Creatine is widely accepted as a tool to aid anyone and everyone in their fitness journey. As one of the most studied dietary supplements in the world, creatine is popular for a very specific reason: it works. Whether you’re a newbie, or an experienced athlete, creatine will only ever help you in reaching your goals. Countless studies/testimonials on creatine monohydrate and the conclusion being: it’s safe to consume and may help promote lean muscle mass, energy output, muscle endurance and strength.


Don’t take our word for it, but try it yourself and let’s make 2023 your strongest year yet!