Why Creatine Has Been Cole's #1 Supplement Since He Was 16
By Cole Susac
Creatine has been my go-to since I was 16 years old.
Back then, my parents were skeptical. Other parents swore it was some kind of steroid. There was a lot of confusion around it — and to be honest, there still is, when there shouldn’t be.
After I convinced my parents, thanks to a @corygfitness tweet, I started taking it and training hard, I saw real results. Not overnight, not magic — just a steady, noticeable boost in strength, performance, and recovery. Since then, it’s been a non-negotiable part of my routine.
The Truth About Creatine
Let’s clear this up: creatine isn’t a steroid, and it’s not just some “get big quick” supplement either.
Creatine helps your muscles produce more energy during hard sets — especially when you’re lifting heavy, sprinting, or pushing through those final reps. It’s naturally found in foods like red meat, but you’d have to eat a lot to get enough of it daily. That’s where the supplement comes in.
One of the biggest myths I hear is that creatine makes you bloated or holds water under your skin. Here’s what’s actually happening: creatine pulls water into your muscles — which helps them stay hydrated, perform better, and even look fuller.
If someone gets bloated on creatine, it’s usually because they’ll mega-dose 20–25 g in a “loading” phase and wash it down with pizza and junk. It’s just not necessary, stick to 5g g daily and you get the gains without the Michelin-Man face.
Why I Still Take It Daily
Here’s how creatine shows up for me now — whether I’m focused on building, cutting, or just staying strong:
⚡ More strength and power in my workouts
⚡ Better recovery between sets and after long training days
⚡ Helps maintain lean muscle, even when I’m trimming body fat
⚡ Keeps muscles full, even on lower-carb days
⚡ Improves mental focus and energy, especially during early mornings or long work days
That last one — the brain benefits — has really surprised me. New research is showing creatine can help with focus, memory, mental fatigue, and even support mood. And honestly? I’ve felt it. Whether it’s long strategy calls, coaching sessions, or just trying to stay sharp on low sleep… creatine helps.
How I Take It
I keep it simple. I take 5 grams every day, no loading, no cycling. Just consistent use.
I mix it in with our Amino Recovery after I train. That combo helps protect the gains I made in the gym, supports hydration and muscle repair, and gives me everything I need to keep progressing.
Final Thoughts
There are a lot of flashy supplements out there, but creatine is the gold standard, it’s the most effective, if you’re willing to put in the work.
I’ve been taking it for over half my life. And it’s still the first thing I recommend to anyone trying to get stronger, leaner, or just perform at a higher level — in the gym or in life.
If you’re serious about training, recovery, and results, creatine belongs in your stack.
