Let’s talk supplements—specifically, the two we get asked about most: creatine and collagen.
First things first: no supplement can ever replace or will ever be as important as consistency with your workouts, eating well, and getting enough sleep. Period. But if you’ve got those basics dialed in and you’re looking for evidence-based ways to support your training, these two supplements deserve your attention. However, neither supplement is a magic pill. They are more like having the right equipment for your workouts—helpful, but not what determines your success.
First, their different roles:
- Creatine can help power your performance
- Collagen supports your recovery
Next, let’s break down what you need to know about each one—no hype, just practical information to help you determine what is right for you.
CREATINE
While no supplement can replace consistency in your Daily Workouts, nutrition, and sleep, creatine stands out as one of the few that delivers on its promises. When members ask what works, creatine is usually at the top of our list.
What is Creatine?
Think of creatine as your muscles' instant energy reserve. When you're pushing through those final reps of dumbbell thrusters or trying to PR your deadlift, your muscles need quick energy. That's where creatine comes in—it's your body's natural power-up system.
Your body produces creatine on its own, and you can get it from foods like meat and fish. However, many people supplement with creatine to support their strength and performance goals.
Why Use Creatine?
Just like showing up for your Daily Workout is what matters most, no supplement—not even creatine—is a shortcut to results.
What can creatine do with consistent effort:
- Support your strength gains
- Help maintain energy
- Aid recovery between training sessions
- Contributes to lean muscle growth and maintenance
- Improve cognitive function
What creatine won't do:
- Make up for inconsistent training
- Replace smart programming
- Substitute for good nutrition
- Do the work for you
Remember: YOUR consistency with Daily Workouts, nutrition, and recovery is what drives results. Creatine is just there to give your CONSISTENT efforts a little boost along the way.
What Kind & How Much?
For most people, the best option is creatine monohydrate—it's affordable, well-researched, and highly effective.
Recommended dose: 3–5 grams daily.
How to take it: Mix it with water, your protein shake, or even your coffee. Consistency is key, so take it at a time of day that fits your routine.
Where to Get It: Street Parking members have access to exclusive discounts through trusted partners like Thorne and Podium. Any "monohydrate" brand works, but we recommend these partners for their consistent quality and third-party testing.
Should I Do A Loading Phase?
You don’t need to do a loading phase when starting creatine. Taking 3-5 grams daily is enough to saturate your muscles over a couple of weeks. Just be consistent, and you’ll get the benefits.
“I Heard You Shouldn’t Put Creatine in Coffee”
This question often comes up in our community, especially from members who like to keep their morning routine simple.
What you need to know: Your morning coffee isn't hot enough to make a difference, but extremely high temperatures might decrease creatine's effectiveness.
What Actually Matters:
- Taking it every day consistently.
- Getting your full dose (3-5g).
- Finding a routine that works for YOU.
SP Coach Tip: "Don't overcomplicate it. If adding creatine to your morning coffee means you'll remember to take it daily, that's way better than having a 'perfect' mixing method but forgetting half the time."
Will Creatine Make You Gain Weight?
A common question is from members worried about seeing the scale go up when taking creatine. Let's break down what really happens:
- First Few Weeks: You may see a 2-4 pound increase as your muscles store additional water.
- Long Term: Any additional changes come from the muscle you build through your hard work.
Important Note: This initial weight gain is: not fat or "bulk." If you stop taking creatine, it is not permanent. Over time, with consistent training, that extra water supports muscle growth, helping you get stronger and more defined.
SP Coach Perspective: "Focus on how your clothes fit and how strong you feel, not just the number on the scale. If you're actively working on weight loss goals, don't let temporary water weight discourage you. Keep track of what matters more: improving workout performance, better sleep quality, clothes fitting differently, and having more energy throughout the day.”
Creatine for Women: Why Creatine Matters for Women Over 40
Recent research shows creatine can be a powerful tool for women during hormonal transitions. Here's what we're seeing in studies and our SP community:
During Perimenopause & Menopause:
- Helps maintain lean muscle mass when hormones make it harder.
- Supports bone density and strength training.
- Combats the mental fog many women experience during this transition.
- May help energy levels during workouts when motivation is low.
Common Concerns Addressed:
- "Will it make me bulky?" (No - it supports your existing muscle without causing bulk)
- "Will it affect my hormones?" (Current research shows no negative impacts)
- "What if I'm not lifting heavy?" (Creatine benefits all training types, including SHIFT and bodyweight workouts)
Is Creatine Right for You?
We always encourage members to make informed decisions about their health, while creatine is a well-researched supplement. Here's what you need to know:
When to Check with Your Doctor First:
- If you have existing kidney issues
- If you're pregnant or nursing
- If you're taking medications that affect kidney function
- If you have any underlying health conditions
- If you are under the age of 18
Starting Smart
If you're new to supplements:
- Start with the basics: consistent training, good nutrition, and adequate sleep.
- Consider timing (wait until after vacation or a big life change).
- Track your response, including energy levels, workout performance, and how you feel.
Remember: While creatine is generally safe for most people, there's no rush to start. Focus on consistency with your Daily Workouts and nutrition. The supplement will be there when you're ready!
COLLAGEN BASICS
Collagen, the most abundant protein in the body, plays a key role in skin, hair, nails, joints, and gut health. As we age, natural collagen production declines, leading to joint discomfort, reduced skin elasticity, and weaker hair and nails. Unlike creatine, which focuses on performance, collagen works behind the scenes and supports your recovery.
How Collagen Can Support Your Training:
If you're already prioritizing protein intake, strength training, and recovery, adding a high-quality collagen supplement (our favorite is BUBS) can be a great way to fill in the gaps and keep your body feeling strong.
Collagen can help with:
- Joint comfort during high-volume training weeks
- Recovery between workouts
- Overall tissue health
- Skin, hair, and nail strength (bonus!)
Coach Tip: Consistency matters more than brand name, whether you choose BUBS through our partner program or another quality brand. Find what fits your budget and routine, and stick with it.
What to Look for in a Collagen Supplement:
- Third-party testing for quality.
- Sourced from animals that are grass-fed and pasture-raised.
- No unnecessary fillers or additives.
- Easy to mix into your daily routine.
FINAL THOUGHTS
Focus on building solid habits first, and then use supplements to support—not substitute—your efforts. Creatine and collagen are excellent tools, but they will not do the work for you. Your consistency with Daily Workouts, quality nutrition, and proper recovery will always be the foundation of your progress.
SP Member Discounts: Don't forget to check the Members Only website for exclusive discounts on Thorne, Podium, and BUBS products. These trusted partners have been vetted and are used by many in our community.
