Should You Take Creatine? A Former Science Teacher Turned Strength Coach Explains
Coach Casey Bayne | Director of Education, Level 3 CPT
If you've spent any time in a gym — or even just started googling fitness supplements — creatine has probably come up. And if you're like most people, you've also wondered: Is this actually legit? Do I need it? Is it safe?
Coach Casey gets this question constantly. And as a former science teacher turned strength coach, she's uniquely positioned to give you an answer that's actually grounded in how your body works — not in supplement marketing.
Here's what the science actually says — and why creatine might be the one supplement worth adding to your routine.
Coach Casey Bayne, Director of Education at Sol Academy and Sol Fitness, breaks down the science behind creatine in under 5 minutes.
First, Let's Talk About How Your Body Makes Energy
Before creatine makes sense, you need a quick tour of your body's three energy systems. Don't worry — this is the useful kind of biology.
System 1: ATP-PCr (Your Instant Energy) This is your body's ready-to-go fuel. It powers the first few seconds of any explosive or quick movement — think a heavy squat, a sprint, or getting up fast. There's not a lot of it stored, but your body regenerates it quickly. The "PCr" in that name stands for phosphocreatine - and that's where creatine comes in.
System 2: Anaerobic Glycolysis (Your Short-Burst System) This system kicks in around 10 seconds into effort and can carry you up to about 2 minutes. It's what powers a tough set of barbell work. The byproduct of this system? Pyruvate — which becomes lactic acid. That burning sensation in your muscles during a hard set? That's this system working.
System 3: Aerobic (Your Endurance Engine) For efforts lasting more than 5 minutes — a long run, a sustained cardio session — your aerobic system takes over. This one doesn't rely on creatine the same way, so we'll set it aside for today.
So What Does Creatine Actually Do?
Here's where it gets interesting.
When your body runs low on creatine, it can no longer efficiently replenish its ATP stores — meaning your energy hits a wall faster. Supplementing with creatine removes that limiting factor, allowing your body to keep refueling during your workout.
But there's a second benefit that most people don't talk about.
During anaerobic work, your body produces hydrogen ions as a natural byproduct. Normally, those ions become lactic acid — contributing to muscle fatigue and soreness. When creatine is present, your body can use those hydrogen ions to regenerate ATP instead of converting them to lactic acid.
Translation: less burn, more output, better recovery.
That's why creatine supports both of the energy systems that matter most during strength training — and why Coach Casey recommends it to almost everyone who asks.
What Kind of Creatine Should You Take?
You don't need anything fancy. Coach Casey's recommendation is simple: creatine monohydrate. It's the most researched form, widely available, affordable, and effective. No proprietary blends, no expensive marketing — just a plain powder you mix into water or any drink you like.
Follow the instructions on the bottle. Some protocols call for a short "loading phase" (several servings per day for the first week), followed by a daily maintenance dose. Others skip loading altogether. Either approach works — just be consistent.d, your technique suffers even when your muscles still feel capable. Rest isn't downtime. It's what makes the next lift possible.
One Thing That Has to Come First
Before you add creatine to your routine, Coach Casey is clear on this: hydration comes first.
Creatine works by helping your muscles absorb water and move energy more efficiently through your body. If you're not drinking enough water, supplementing with creatine won't do much. Hydration is the foundation — creatine just helps you use it better.
Is Creatine Right for You?
If you're strength training regularly — or just starting out — creatine monohydrate is one of the few supplements with genuine, well-documented benefits. It's not a shortcut. It's a tool that helps your body do what it's already trying to do: work harder, recover better, and build strength over time.
Have questions about whether it's right for your specific goals? Coach Casey is happy to talk through it. Reach out directly or bring your questions to class.
Education-Based Training with the Sol Fitness Team
Coach Casey and the rest of our coaches at Sol Fitness bring the expertise, the encouragement, and the kind of environment where you feel empowered and encouraged — no matter where you're starting from. If you're ready to train with people who take your goals seriously, we'd love to meet you.
Schedule a Complimentary Consultation → — we'll help you find the right trainer and training plan for you.
Interested in Nutrition Coaching?
Coach Casey also offers 1:1 nutrition coaching for clients who want guidance that goes beyond the basics. If you're curious about how your diet and supplementation can work together to support your training, → Request a Nutrition Discovery Session with Coach Casey
