Creatine and Gaining Muscle: The Science-
Backed Shortcut to Strength
Looking to build serious muscle and boost performance? Creatine is one of the most researched and reliable supplements out there. It helps increase strength, enhance recovery, and fuel high-intensity workouts—without the fluff. As a holistic personal trainer in London, Scott Bryant combines smart supplementation like creatine with tailored strength programs to help you train harder and grow faster.
Want to know if creatine is right for you? Book a consultation with Scott today and get expert, personalised advice
By Scott Bryant – Personal Trainer in Battersea, London
If you’re serious about building lean muscle and elevating your performance, you’ve probably heard of creatine. But do you know what it actually does — or how to use it correctly?
As a personal trainer working with busy professionals, athletes, and those overcoming thyroid-related weight struggles, I’ve seen firsthand how creatine, when used properly, can fast-track results without fluff, hype, or dodgy side effects.
Let’s dive in.
What is Creatine, and Why Does It Matter?
Creatine is a naturally occurring substance found in muscle cells. It helps produce ATP — your body’s go-to energy source for high-intensity activity like lifting weights or sprinting up stairs. Basically, it’s the premium fuel in your muscular gas tank.
In practical terms? More energy. More power. More gains.
️♂️ How Creatine Helps You Build Muscle (Backed by Science)
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More Power Per Rep
Creatine improves short-burst performance — so you can lift heavier, push harder, and squeeze out those last, growth-inducing reps. -
Faster Recovery = More Training
Creatine reduces post-workout muscle damage and inflammation, so you’re not hobbling around for 3 days after leg day. -
Muscle Cell Volumization
It draws water into your muscles — giving them that full, pumped look — while also kickstarting growth on a cellular level. -
Long-Term Muscle Gain
Studies show creatine users consistently gain 1.5 to 3 kg more lean mass than non-users over time — no gimmicks, just science.
Real Client Case Study: From Flat to Fit in 10 Weeks
Client: James M., 38, Finance Exec, London
Goal: Increase muscle size & energy while managing hypothyroidism
Plan:
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Custom hypertrophy programme (3x/week)
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Daily 5g Creatine Monohydrate
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Nutrient-dense anti-inflammatory meal plan
Results After 10 Weeks:
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+2.9kg lean muscle mass
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27% increase in strength (measured via 5RM deadlift)
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Improved sleep and energy levels (and confidence to match)
“Creatine was the boost I didn’t know I needed. Scott’s programme made it all click.”
How to Take Creatine Like a Pro
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Type: Creatine Monohydrate — it’s pure, proven, and affordable
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Dosage: 5g daily, anytime (but post-workout with carbs = bonus absorption)
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Hydration: Crucial. Creatine draws water into your muscles. Sip smart.
Optional: Do a “loading phase” (20g/day for 5–7 days), but if you prefer a slow-and-steady approach, daily low-dose works just fine.
❌ Creatine Myths (Let’s Bust ‘Em)
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“It damages your kidneys” → Nope. Creatine is safe for healthy individuals.
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“It’s a steroid” → Absolutely not. Creatine is found in meat and fish — this is legal and natural.
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“It causes bloating” → Water retention inside the muscle = size, not fluff.
Ready to Level Up?
Creatine is powerful — but without proper programming, it’s just another powder. That’s where coaching comes in.
If you’re ready to build muscle the right way — no bro science, just evidence-based plans that fit your body, schedule, and goals — I can help.
Based in Battersea? Book a 1:1 consultation today.