Ciara Takes Creatine: How She Makes It Taste Good, Easy

Creatine is having a moment, and the R&B icon Ciara is backing the hype.

The 39-year-old singer, record label CEO, and mother of four, known for her high-energy performances, told Business Insider she mixes around five grams (or one scoop) of creatine powder into a glass of apple juice each morning.

“Simply Apple is my favorite!” she said in an interview organized by the supplement company, Thorne.

“Creatine is a good way that I like to kick off my day because I need that energy boost,” she said.

The body naturally produces creatine, a building block of the molecule called ATP that gives our cells energy. We can also get it from eating proteins, like red meat and seafood.

As a supplement, it typically comes in the form of a white powder akin to cornflour. For it to work, you have to take it daily for a few weeks, then continue to maintain the benefits.

Its effects aren’t comparable to, say, a pre-workout drink or coffee, but research suggests that, if taken correctly, it can help our body find the energy needed to do an extra rep or two in the gym, leading to bigger gains.

Bodybuilders and gym bros have been taking creatine for years, as its ability to help boost muscle gains is backed by thousands of high-quality studies. But myths such as it makes your face puffy have put others off.

Lately, though, creatine has been gaining traction for a different set of potential benefits, as emerging evidence suggests it may protect against Alzheimer’s disease, strengthen bones, improve mood, and boost heart health. Tony Hawk previously told Business Insider that he takes creatine, and other celebrities such as Mark Wahlberg have used it, too.

Researchers agree that creatine, which is arguably the most well-researched supplement on the market, is relatively safe and effective. But possible side effects include water retention and mild gastrointestinal upset.

“I was struggling with feeling really tired, especially with such a busy schedule and going from the studio to games to kids’ activities, and I realized that I was getting more mental support and feeling overall lighter mentally once I started taking it,” Ciara said.