Creatine

Creatine helps your body replenish ATP—the energy your muscles use during short, demanding efforts. Creatine monohydrate is one of the most extensively studied sports supplements, with strong evidence for supporting strength and muscle gains when paired with resistance training.

I’m trying to lose weight. Why would I take something associated with gym bros and potentially make the scale go up?

Because I want to keep the muscle.

For those of us taking a GLP-1, eating less makes getting enough nutrition more challenging. My priorities are adequate protein and resistance training. Creatine earns its place by supporting the training part. It doesn’t replace either one, and I wouldn’t sell it as a proven shield against GLP-1-related muscle loss. Without resistance training, the muscle and strength benefits are much less convincing. The scoop isn’t doing the squats for you. Research review

Why Thorne? Quality control. Honestly, creatine monohydrate is creatine monohydrate. I’m not paying for a secret muscle-building ingredient. I like the testing behind this product and its NSF Certified for Sport certification. It’s also micronized for easier mixing—which matters to me because I have no interest in drinking sand. Thorne product details

I’ve noticed better workouts and feel mentally sharper when I take it. That’s my experience, not a promise. Research on cognition is interesting: a 2024 meta-analysis found improvements in some measures, including memory, but the evidence isn’t consistent enough to promise everyone a brain boost. Study summary

And personally? I skip the creatine gummies. Check grams per full serving, not just the number on the front. How many gummies does it take to reach five grams, and what does that serving cost? For me, one scoop keeps this simple.

I add five grams to my morning protein shake. I don’t notice a taste or smell, and it fits into something I’m already doing. Thorne’s directions are one scoop mixed with at least eight ounces of water or another beverage daily.

You may gain weight initially. That early increase can reflect water held in the muscles rather than fat gain. It also isn’t instant new muscle. Knowing that helps keep the number in perspective.

If your stomach is sensitive, you can ease in with half a scoop—about 2.5 grams—daily for the first week, then increase to my usual five grams if tolerated. That’s an optional approach, not a required starting protocol. Taking it with a meal is another option if it bothers your stomach. No need to power through discomfort; this routine is supposed to make life easier.