Creatine: The Most Researched Supplement CrossFit Athletes Aren’t Taking Advantage Of (Yet)

When it comes to performance, recovery, and long-term health, most CrossFit athletes are looking for every edge they can find. And while pre-workouts and protein powders get a lot of hype, one supplement continues to stand out for its effectiveness and proven track record: creatine.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during high-intensity activity, like lifting, sprinting, or doing a tough CrossFit metcon.

Your body makes creatine on its own, and you can also get it from foods like red meat and fish—but not in large amounts. That’s why supplementation can be a game-changer for athletes.

Why Creatine Is a No-Brainer for CrossFit Athletes

1. Boosts Strength and Power Output
Creatine increases your ability to produce ATP (the energy your muscles use to contract), which means:

• Heavier lifts
• Faster sprint intervals
• More reps in short bursts

This can translate directly to better scores in workouts like Fran, DT, or anything with barbell cycling and explosive movements.

2. Speeds Up Recovery
Research shows that creatine can help reduce muscle cell damage and inflammation following high-intensity training. That means:

• Less soreness between sessions
• Quicker recovery during competitions or the Open
• More training volume without burnout

3. Supports Lean Muscle Growth
By improving work capacity and promoting better recovery, creatine naturally supports muscle growth over time. And no—it won’t make you “bulky.” Instead, it helps build strong, functional muscle, which is key for CrossFit performance and overall health.

4. Enhances Brain Health & Cognition
This one surprises a lot of people. Creatine isn’t just for your muscles—it benefits your brain too. Studies have linked creatine to improved cognitive performance, mental clarity, and even reduced symptoms of fatigue and depression, especially under stress.

5. Safe and Affordable
Creatine monohydrate is one of the most researched sports supplements in the world. It’s safe for both men and women, and there are no long-term negative effects when taken properly.

And the cost? It’s one of the most budget-friendly supplements out there. You don’t need a fancy version—just go with a simple, high-quality creatine monohydrate.

How to Take It

• Dose: 3–5g per day
• Timing: Anytime works, but many take it post-workout with their protein shake. Consistency is most important
• Loading phase? Optional. You’ll get the same results over time with consistent daily use.

Real Talk from CrossFit Influence

As the owner and coach at CrossFit Influence, I’ve personally used creatine and recommend it for many of our athletes—especially those looking to improve strength, performance, or body composition.

If you’re not already taking it and are consistent with your training and nutrition, creatine might be the missing piece that gives you that next-level boost.

Have questions about creatine or if it’s right for you? Come chat with one of our coaches or our nutrition team—we’re always here to help.