If you spend time in outdoor sports, you have probably heard this claim:
Creatine is only for bodybuilders.
That idea is one of the biggest misconceptions in sports nutrition.
Creatine is not just for lifting heavy weights in the gym. It supports performance qualities that are directly relevant to mountain athletes, skiers, climbers, runners, and anyone who trains across multiple disciplines.
Let’s break down what creatine actually does, why it matters for outdoor athletes, and how to choose a high-quality creatine supplement.
Where the Creatine Myth Comes From
Creatine became popular in bodybuilding circles because of its well-documented effects on strength and power.
Over time, that association led to the belief that creatine is only useful for people focused on muscle size or gym-based training. That framing ignores how creatine works in the body and how broadly applicable its benefits actually are.
What Creatine Does in the Body
Creatine supports the body’s ability to produce quick energy during short, high-intensity efforts.
This includes:
• Short bursts of power and strength
• Repeated high-output efforts
• Cognitive performance under stress
These qualities are not exclusive to lifting weights. They show up constantly in outdoor sports.
For skiers, this can mean explosive turns and stability at speed. For climbers, it supports powerful moves and repeated efforts. For runners, especially trail and mountain runners, creatine supports surges, climbs, and strength work that complements endurance training.
Why Creatine Makes Sense for Mountain Athletes
Most mountain athletes do not just train outdoors. They also spend time in the gym building strength, resilience, and durability.
This is where creatine offers a twofold benefit.
Creatine supports:
• Power and strength demands during outdoor performance
• Strength training adaptations in the gym
• Recovery between repeated efforts
Rather than being a niche supplement, creatine fits naturally into the training reality of skiers, climbers, runners, and hybrid athletes.
Why Creatine Monohydrate Is the Gold Standard
When choosing a creatine supplement, quality matters.
Creatine monohydrate is the most researched and well-tolerated form of creatine available. It has consistently been shown to support performance, strength, and recovery across a wide range of athletic populations.
A high-quality creatine supplement should be:
• Pure creatine monohydrate
• Free from fillers or unnecessary additives
• Third-party tested to verify purity and safety
Anything beyond that is usually marketing, not performance.
How Gnarly Approaches Creatine
Gnarly Creatine is formulated with simplicity and efficacy in mind.
It uses pure creatine monohydrate and is third-party tested so athletes know exactly what they are putting into their bodies.
This approach aligns with how creatine is supported in the research. No blends, no fillers, just a clinically studied ingredient used consistently.
How and When to Take Creatine
One of the biggest misunderstandings about creatine is timing.
Creatine does not need to be timed perfectly around workouts to be effective.
What matters most is consistency.
Creatine should be taken daily, including on rest days. Over time, this helps maintain elevated creatine stores in the muscle, which is what supports performance benefits.
It is not about chasing a single workout boost. It is about supporting long-term training quality and recovery.
Is Creatine Safe?
Creatine is one of the most researched supplements in sports nutrition.
Decades of research support its safety and effectiveness when used appropriately. Its benefits are not limited to bodybuilding, and its safety profile makes it a practical option for many types of athletes.
As our CEO, Shannon O’Grady, PhD, emphasizes, creatine is not about extremes or shortcuts. It is about consistency and using evidence-based tools to support training.
The Takeaway
Creatine is not just for bodybuilders.
It supports power, strength, cognitive performance, and recovery. All of these are relevant for mountain athletes and outdoor athletes who train both outside and in the gym.
When chosen carefully and used consistently, creatine can be a valuable addition to a well-rounded training and nutrition plan.
