Why I Doubled My Creatine Intake This Year

Gday mate!

One of the most consistent challenges I gave my chef team is asking “why?” Why do we sauté the garlic without oil first? Why do we dry the potatoes before roasting?

The reason is simple—I want them to know the whole story. If I just hand them a recipe and tell them to follow it, I’m teaching them to memorize, not to understand. And knowing only half the story can be a massive disadvantage. Turns out, I had the same blind spot when it came to creatine. I always saw it as a muscle supplement—full stop. But after diving into new research, I realized the other half of the story is even more powerful. Let’s tuck in.

In this weeks Newsletter (5 min read)

⛽️ What Creatine Actually Does

🧠 Why Your Brain Needs Creatine Too

💪 How I Use Creatine (and How You Can Too)

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1. What Creatine Actually Does

You know that moment mid-workout—or even just running to catch the train—when your body suddenly feels heavy? Your legs drag, your arms stop firing, and it’s like someone pulled the plug. That’s what “hitting a wall” feels like. It’s not soreness or regular fatigue—it’s your body running low on quick energy. Your muscles stop contracting efficiently, your brain lags, and everything just feels sluggish.

Part of this is lactate buildup, sure—but the bigger piece is the drop in ATP (Adenosine Triphosphate- but ill keep it to ATP), your body’s go-to energy source. That’s where creatine comes in. Creatine helps recycle ATP, so you can keep powering through those moments. Think of it like plugging your phone into a fast charger mid-call—it gives your system a boost to keep going.

“One of the biggest areas I did during my Masters degree was on ATP, so if you want to know more, let me know!”

Most people only take 3–5g a day, but if you're training consistently or just moving through full, active days, you're likely burning through more than that. If your recovery is lagging or your energy dips between sessions, it might not be a motivation issue—it could be a fuel one.

2. Why Your Brain Needs Creatine Too

Here’s the part most people miss: your brain uses just as much energy as your muscles—maybe even more.

We often think of creatine as something for lifting or sprinting, but your brain also runs on ATP. And while your muscles can fill up their creatine stores in a few weeks, your brain takes longer—especially under stress, lack of sleep, or long days.

And here’s the cool part: just like in the muscles, we use ATP for energy in the brain and creatine is used in the same refueling process to help the brain stay sharp, focused, and resilient. It supports mental energy, helps reduce “fog,” and may even benefit your memory and mood over time.

NB: It does take longer for creatine saturation in the brain, because of the parameters such as the blood brain barrier (months vs weeks in the muscles)

So if you’ve been feeling mentally off—like your focus fades halfway through the day or your brain can’t keep up—it might not be burnout. It might just be that your brain’s energy tank isn’t full yet.

3. How I Use Creatine (and How You Can Too)

So it turns out that most people aren’t taking enough creatine to get the full benefit—especially if you're working out, staying active, or just living a high-stress, fast-paced life.

Even if you eat meat or fish regularly, you're probably only getting about 1 to 2 grams of creatine a day from food. Which mean if you are fairly active you are probably not getting enough. Research shows that your body might need closer to 3 to 5 grams just for basic function—and up to 10 grams a day if you're training hard, recovering often, or constantly on the go.

Here’s how I keep it simple, you want Creatine Monohydrate. It’s the most studied, the most affordable, and the one that your body actually uses. I take:

• 5g in the morning or after training, mixed my morning shake

• 5g later in the day, either with my smoothie or carb/electrolyte mix before training

By splitting the 10g I also help your body absorb it more efficiently. Even if you're not an athlete, your brain and muscles still rely on creatine to help with energy and recovery.

There are also studies of 20g/day plus but more on that later

What About Bloating or Side Effects?

• Creatine does not damage your kidneys if you’re healthy (that myth’s been debunked).

• It’s one of the most studied and safest supplements on the planet.

• Creatine pulls water into your muscles, not your belly

Quick Notes

🏃🏻‍♂️ In Boston for the Marathon this weekend? Im talking race day Nutrition at the On Panel. 9:45am On Labs Boston 400 Newbury St

💚 In a heavy training block? Your immune system can take a hit—so double down on rest. I’m running 2 scoops of AG1 right now.. Subscribe HERE and ill throw in my health stack

👊 Just want to say every day I get more and more of you saying hi to me during runs in NYC, it gets me fired up to know you are out their crushing your own goals. KEEP IT GOING!!!

DC

#EatGoodFeelGood