1) Creatine = cellular rocket fuel Your body runs on ATP (adenosine triphosphate). It’s like a battery that powers your cells. Creatine’s job is to recharge those ATP batteries—fast. More creatine = more energy for your muscles and your brain.

2) Strength gains in weeks Over 1,000+ studies show: • Higher power output • Better training volume • Increased 1-rep max (8–14% in 4 weeks) No other legal supplement comes close.

If you want a cheat sheet of the top supplements I recommend to my private clients (including dosage, brands, and timing), you can download it here: https://www.ashleyrichmond.net...

3) Brain booster Creatine improves: • Mental clarity • Working memory • Focus under stress/sleep deprivation Your brain uses a ton of your total energy. Creatine keeps it fed, especially useful during long hours or high-pressure days.

4) It builds muscle Creatine increases muscle water + glycogen storage = muscle cells grow faster. It also boosts satellite cell activity—vital for muscle repair and hypertrophy. More lean mass and faster results without added effort.

Neuroprotective benefits Creatine helps protect your brain from: • Oxidative stress • Age-related decline • Mitochondrial dysfunction Early studies show positive effects in depression, concussion recovery, Parkinson’s, and Alzheimer’s.

“But doesn’t creatine cause hair loss?” Nope. That myth came from one flawed 2009 study on rugby players. No study since has replicated it. This means there’s zero clinical proof in healthy adults. Creatine ≠ baldness.

How to take creatine: • Use creatine monohydrate and look for Creapure (gold standard) • 3–5g per day • No need to “load” • Mix with water or food • Timing doesn’t matter (just be consistent)

Pro tips: • Drink more water (to offset water retention) • Third-party tested brands only • Creatine HCL is gentler on the stomach (if needed) • Don’t cycle on/off—just take it daily

Creatine isn’t just for bodybuilders. It’s for: • Students • Entrepreneurs • Athletes • Parents • Anyone who wants to think better, train harder, and age more slowly It’s one of the most researched and safest supplements ever made.

If you care about: • Strength • Focus • Recovery • Longevity • Mental clarity • Sleep • Mood stability Start taking creatine. 5g/day.

I’m looking for 3 high-performing men (40-55) who want to lose 20–30 lbs in the next 90 days without tracking calories and macros. You’ll train just 3x/week (under 45 minutes/session), follow my no-log meal method, and reset your metabolism from the ground up. DM me

Thanks for reading! If you enjoyed this thread: 1. Follow me @_AshleyRichmond so you don't miss the next one. 2. Retweet the tweet below to help others understand creatine, too:

📌 Staying on track with nutrition can be challenging when you eat out a lot. So, I put together a cheat sheet for my clients on the top 50 North American restaurants and takeout places, and identified the 2 healthiest menu options available. If you'd like a copy, you can

@_AshleyRichmond One of the safest and most researched supplements out there.

@johnnyxbrown Exactly!

@_AshleyRichmond And the impact to kidney health is?…..

@wheat_thin1 For people with normal kidney function, creatine has been shown to be safe even with years of consistent use.

@_AshleyRichmond Great post! Finally someone who explained the need for creatine

@LisaMil72416994 Glad it landed!

@_AshleyRichmond I disagree. Eating healthy comes first. Taking creatine doesn't compensate for a shitty diet most would rather take a pill over having a healthy lifestyle

@trifpilled Of course. All supplements are just support, they’re never a replacement for solid habits.

@_AshleyRichmond Better taken before or after workout 🏋️‍♀️? I’ve heard taking afterwards can give even more muscle gain ?!

@Andrele65266102 Anytime works, as long as you're consistent, but post-workout is ideal if you want to get the most out of it.

@_AshleyRichmond Recommended brands?

@ScottDixon21 Momentous is a good one.

@MBoschee98194 So true.

@_AshleyRichmond Honestly the recent stuff about it helping with Alzheimer's is kinda wild. One of my favorites for sure It's a big focus win for me. Here's a good list of the studies on my website if people want to verify the info here https://www.supplementresearch... The thread is good info!

@_AshleyRichmond Hey @grok what are the negatives to creatine?

@_AshleyRichmond What are the side effects Ashley? I tried taking it and just felt like I dealt with more cramps throughout my body. Stopped taking it and then those stopped as well.

@_AshleyRichmond And could you tell me ?

@_AshleyRichmond E go b k

@_AshleyRichmond For an older adult magnesium Citrate tops Creatine. My top 10 list 1 Magnesium Citrate, 2. Creatine, 3 Leucine,4 Glycine,5 Taurine,6 Choline,7 PQQ, 8 Citrulline,9 AAKG,10 Betaine. Magnesium Citrate Rationale: Magnesium is critical for over 300 enzymatic reactions.