Jump to Recipe Jump to Video Print Recipe

Creatine Popsicles

HOW TO MAKE CREATINE POPSICLES

To make my creatine popsicles, I used Create Creatine! I love Create Creatine packets! It tastes great and makes delicious popsicles.

Why Creatine Deserves a Daily Spot in Your Supplement Stack

Creatine monohydrate is one of the most researched and effective supplements available. Often associated with bodybuilders and athletes, its benefits extend well beyond muscle growth—including brain health, metabolic support, injury recovery, and even mood regulation.

It’s safe, affordable, and effective—especially when used consistently.

🧬 Detailed Benefits of Creatine Monohydrate

1. Increases Strength, Power & Muscle Mass

Creatine boosts phosphocreatine stores, enhancing your ability to regenerate ATP—the primary energy currency of cells.

A landmark meta-analysis showed that creatine improves strength gains by 8–14% and lean mass by ~2 kg on average.
Especially beneficial for high-intensity, short-duration activities like sprinting and lifting.

🏋️‍♂️ Tip: Take 3–5g daily. Loading is optional as it accelerates saturation.

2. Supports Brain Health and Cognitive Performance

The brain uses a lot of ATP—and creatine may help buffer that energy demand.

Studies show creatine improves memory and executive function, particularly under sleep deprivation or stress.
May support neuroprotection in aging, depression, traumatic brain injury, and even neurodegenerative diseases.

🧠 Best for students, shift workers, and anyone under cognitive stress.

3. Improves Mood and Reduces Depression

Creatine may influence mood by modulating brain energy metabolism and neurotransmitter balance.

A 2007 trial found significant improvements in women with depression when creatine was added to SSRI therapy.
It may also help reduce anxiety and fatigue, especially in those with mitochondrial dysfunction.

🌤️ Tip: Consistency matters. Mood improvements may appear after several weeks.

4. Enhances Recovery and Reduces Injury Risk

Creatine helps reduce muscle cell damage and inflammation after exercise.

It’s been shown to improve muscle glycogen resynthesis and reduce markers of cell damage post-training.
Also supports rehabilitation in injury settings and during periods of muscle disuse or atrophy.

🛠️ Pair with protein and sleep for optimal recovery.

5. Supports Healthy Aging and Sarcopenia Prevention

As we age, we lose muscle—a major driver of metabolic decline and frailty.

Creatine helps maintain lean mass, functional strength, and may enhance resistance training outcomes in older adults.
Also being explored in osteoporosis and metabolic syndrome prevention.

🏃‍♂️ Especially valuable for women in menopause or anyone over 50.

6. May Improve Glucose Metabolism

Some studies suggest creatine improves glucose uptake into muscles via GLUT-4 translocation—especially when paired with exercise.

Helpful in managing insulin resistance and metabolic flexibility, particularly in low-carb or keto-adapted states.

🥩 Keto-friendly and non-insulinogenic.

7. Safe, Affordable, and Easy to Use

Creatine monohydrate is the gold standard form—well absorbed, stable, and inexpensive.
No need for fancy versions like ethyl ester or buffered creatine.
Minimal side effects; the “bloating” myth is often overstated and usually resolves quickly.

💧 Just drink with plenty of water to avoid GI upset.

Why I Recommend Creatine

For my clients—whether they’re elite athletes, midlife moms, or recovering from injury—creatine is foundational.
It’s a nutritional insurance policy for:

Cognitive sharpness
Muscle retention
Hormonal transitions
Long-term vitality

Even if you don’t lift weights, you’ll feel the difference in your energy, mood, and mental clarity over time.

Practical Use Guide

Dose: 3–5g/day (loading: 20g for 5 days if you want faster saturation)
Timing: Any time; post-workout may be slightly better due to insulin sensitivity
With: Water, electrolytes, or post-workout shake
Cycle?: No need to cycle. Safe for long-term use.

Creatine monohydrate is one of the most powerful, proven, and versatile supplements in both fitness and functional health. From ATP to aging, from muscles to mood—this compound delivers.

✅ Backed by over 1,000 studies
✅ Safe for most populations
✅ Incredibly affordable

WHAT CREATINE I RECOMMEND

My favorite creatine is Create Creatine! I LOVE their mixed berry packets. I even have some in my carry on when I travel!

Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!

Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.

Use code MARIA to get 20% off at the link below!

CLICK HERE TO GET 20% OFF YOUR ORDER!