What is Creatine?

Creatine is a naturally occurring compound found in the body that helps produce ATP (adenosine triphosphate), which is the primary energy source for explosive movements like:

Pushing across the crease for a backdoor save

Recovering quickly from a butterfly position

Exploding into a T-push to challenge a shooter

Your body already produces creatine, and it’s also found in foods like red meat and fish, but supplementing ensures you have optimal levels for peak performance.

Why Should Goalies Take Creatine?

Studies have proven that creatine supplementation benefits athletes who rely on short bursts of speed, power, and recovery—which describes goalies perfectly. Here’s why it works:

1. Increases Explosive Power and Speed

Hockey goalies rely on quick, explosive movements. Creatine improves your ability to generate power, leading to faster lateral pushes, better recoveries, and stronger post play.¹

2. Improves Muscular Endurance and Recovery

Goalies need to be sharp for 60+ minutes while making repeated high-intensity movements. Creatine helps reduce muscle fatigue and improves recovery between shifts and games.²

3. Enhances Strength Without Adding Bulk

Some goalies worry that creatine will make them gain too much weight. The truth? Creatine supports lean muscle growth, not excessive bulk. The added strength helps with balance, stability, and durability in the crease.³

4. Aids Cognitive Function and Focus

Recent research suggests that creatine also benefits brain function, improving focus and decision-making under pressure. This can help goalies stay locked in throughout the game.⁴

5. Safe, Natural, and Well-Researche

Creatine is one of the most studied sports supplements in the world, with decades of research proving its safety and effectiveness. It does not harm your kidneys, cause cramping, or lead to dehydration—these are all myths.⁵

How to Take Creatine for Maximum Benefit

Taking creatine is simple and effective when done right

✔️ Daily Dose: 3-5 grams per day (no need for a loading phase)

✔️ Best Time to Take It: Anytime—consistency matters more than timing

✔️ Mix with Water or Juice: Creatine dissolves best in warm water or juice for faster absorption

✔️ Stay Hydrated: Creatine pulls water into muscle cells, so drinking plenty of water is essential

There are no cycling phases—just take it consistently for long-term benefits.

Addressing Common Myths About Creatine

❌ Creatine causes dehydration – Studies show creatine improves hydration because it increases water retention in muscles.⁶

❌ Creatine makes you bloated – Some people experience slight water weight gain in the first week, but it’s temporary and doesn’t affect performance.

❌ Creatine is only for bodybuilders – It’s a performance enhancer for all athletes, including hockey players, runners, and even endurance athletes.

Key Takeaways

✔️ Creatine helps goalies get stronger, faster, and recover quicker—perfect for crease movement and endurance

✔️ It supports brain function, improving focus and decision-making during games

✔️ It’s safe, well-researched, and effective—no negative long-term side effects

✔️ 3-5g daily is all you need to experience performance benefits

If you’re not taking creatine yet, you’re leaving performance gains on the table.

Train Smarter with Elite Goalie Method

At Elite Goalie Method, we focus on what actually works—both on and off the ice. If you want expert guidance on nutrition, strength training, and mental performance, we’ve got you covered.

📩 Have questions? Reply to this email—I’m here to help!

Thanks for being part of the Elite Goalie Method family. Let’s keep building better goalies together.

Dr. Jamie

References

1. Branch JD. Effect of creatine supplementation on body composition and performance: A meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226. doi:10.1123/ijsnem.13.2.198

2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14(1):18. doi:10.1186/s12970-017-0173-z

3. Volek JS, Kraemer WJ. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc. 1996;96(7):665-670. doi:10.1016/S0002-8223(96)00182-6

4. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. doi:10.1098/rspb.2003.2492

5. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. 2007;46:275-289. doi:10.1007/978-1-4020-5658-6_15

6. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers’ Association position statement: Fluid replacement for athletes. J Athl Train. 2000;35(2):212-224.