Coach Mo • April 11, 2025
Creatine
Creatine: Why You Should Be Taking It (And What Most People Get Wrong)
Let’s set the record straight—creatine isn’t just for bodybuilders or bros trying to get “swole.” It’s one of the most effective, affordable, and misunderstood supplements out there. Whether you’re training for performance, staying mission-ready, or just trying to get stronger, creatine should already be in your daily routine.
What is Creatine, Really?
Creatine is a naturally occurring compound found in your muscles. Your body stores it to help make ATP (adenosine triphosphate)—your body’s primary energy source for short, explosive movements. I’m talking sprinting, heavy lifting, or going full beast mode during a high-intensity set (Kreider et al., 2017).
Your body only stores a limited amount. And unless you're eating a pound of red meat every day, you're not getting enough from food. Supplementing with 5 grams of creatine monohydrate a day helps keep those energy stores full and your performance dialed in.
What Creatine Actually Does
- Boosts strength and power
- Helps build lean muscle mass
- Improves muscular endurance
- Aids in recovery
- Even supports brain health (Avgerinos et al., 2018)
Let’s Kill the Myths
“Creatine makes you look bloated.”
False. What it really does is pull water into your muscle cells, which is a good thing. It helps with recovery, nutrient delivery, and muscle function. You’re not holding water under your skin—you’re hydrating the muscle tissue itself (Buford et al., 2007).
“It just makes your muscles look ‘swollen’ and not real.”
Wrong again. Creatine supports real muscle growth through improved work capacity and ATP production. If your muscles are getting bigger, it’s because you’re training harder and recovering better—not because of some fake water weight.
Drink Your Water
Since creatine increases intracellular hydration, you need to be drinking over a gallon of water a day—especially if you're training hard or working in heat. You can’t expect your body to perform if it’s dehydrated. Period.
Timing Doesn’t Matter—Consistency Does
Another big myth? “You have to take it at the perfect time.”
Nope.
Research shows it doesn’t matter if you take creatine before, during, or after your workout—as long as you're consistently getting your 5 grams per day (Candow et al., 2020). So pick a time that works for you and stick with it. That’s what matters most.
How It Works: Creatine → ATP → Power
When you train, your body taps into ATP for quick energy. But your ATP stores deplete fast—like in seconds. Creatine helps replenish those
ATP stores faster, which means you can go harder, longer, and recover better between sets (Sahlin, 2014).
You’re not just taking a supplement—you’re literally fueling the engine that drives every rep.
Final Word from Coach Mo
Creatine is not magic—but it’s damn close. It’s cheap, safe, well-studied, and incredibly effective. If you care about performance, recovery, and real results, get on 5g of creatine monohydrate daily and stay consistent.
And don’t forget: drink that water. Over a gallon a day. No excuses.
Stay fueled. Stay focused. Stay Battle Ready.
– Coach Mo
Bibliography
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.
- Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
- Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C., & Farthing, J. P. (2020). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology, Nutrition, and Metabolism, 45(10), 1112-1117.
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
- Sahlin, K. (2014). Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Medicine, 44(Suppl 2), 167–173.
Time Under Tension: Building Strength That Actually Matters Most people move way too fast through their reps. They’re chasing numbers or trying to beat the clock, but they’re missing the point. Strength doesn’t come from speed—it comes from control. If you’re not putting your muscles under real tension, you’re not training for anything that matters outside the gym. That’s where time under tension (TUT) comes in. It’s one of the most effective ways to break muscle down, build it back stronger, and make it useful for real-world application. What Is Time Under Tension? Time under tension is the total amount of time your muscles are actively working during a set. It’s about how long you keep the muscle contracting—not just how many reps you do. For example, if you do a 10-rep set of squats, and each rep takes 6 seconds (3 seconds down, 1 second hold, 2 seconds up), that’s 60 seconds of tension. Compare that to 10 fast reps in 15 seconds—it’s not the same training stimulus. TUT increases mechanical tension , which is one of the three main drivers of hypertrophy, along with muscle damage and metabolic stress (Schoenfeld, 2010). What’s Happening Inside the Muscle? Muscle contraction works through the sliding filament theory—actin and myosin filaments sliding past each other to shorten the muscle. During eccentric contractions (the lowering or lengthening phase), the muscle is under the most stress, and that’s where most of the microscopic muscle damage occurs (Proske & Morgan, 2001). That damage is exactly what your body needs to rebuild and adapt. Slowing this phase down increases: Mechanical load on the muscle fibers Motor unit recruitment , especially the high-threshold ones responsible for serious strength (Enoka, 1997) Intracellular calcium concentration , which plays a key role in activating mTOR and muscle protein synthesis (Bodine et al., 2001) The more you control the movement, especially on the way down, the more your body is forced to respond and adapt. Why TUT Builds Strength, Not Just Size TUT is often associated with bodybuilding, but this isn’t just about muscle size—it’s about strength, stability, and function. Here’s how it works: Better neural adaptations : Your nervous system gets more efficient at recruiting muscle fibers under fatigue. Joint and tendon durability : Controlled reps train the stabilizers and connective tissue, which take longer to adapt than muscle. Stronger movement patterns : You’re not relying on momentum—you’re building strength through the full range of motion. This is how you build a body that doesn’t just look strong but moves like it. Whether you’re training for combat sports, hard physical labor, or just life—TUT helps build the kind of strength that actually translates. Functional Strength = Control In real-life situations, you don’t get to control the pace. Strength has to show up when you’re tired, off-balance, or under load for longer than expected. TUT trains you for that. It makes you own the movement, slow it down, and get stronger in the hardest parts of the lift. That’s how you bulletproof your body and build lasting, usable strength. Final Thoughts Time under tension isn’t fancy—but it works. It makes every rep count. It breaks the muscle down deeper, trains your nervous system harder, and prepares you for the kind of challenges that don’t happen in perfect gym conditions. Don’t just go through the motions. Get intentional. Slow it down and get Battle Ready. Citations Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research , 24(10), 2857–2872. Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology , 537(Pt 2), 333–345. Enoka, R. M. (1997). Neural adaptations with chronic physical activity. Journal of Biomechanics , 30(5), 447–455. Bodine, S. C., et al. (2001). Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy. Nature Cell Biology , 3(11), 1014–1019.
The Warrior Society Never Died — It Just Changed Its Armor Since the beginning of civilization, warriors have stood at the core of every society. Not always kings or conquerors — but protectors, hunters, and guardians of their people. From the Spartan agōgē to the samurai of feudal Japan, from Viking raiders to Native American scouts, warriors weren’t just defined by combat. They were shaped by discipline, loyalty, and a personal code — passed down through generations. Weapons changed. Terrain changed. But the way of the warrior remained. History’s Constant: A Code Greater Than the Sword The ancient Japanese had Bushidō — “The Way of the Warrior.” It wasn’t just about battle. It was about how to live: with honor, courage, respect, and self-control . “Bushidō is not a set of rules, but a way of life.” ( Nitobe Inazō, 1900 ) Across the globe, the same truth echoed. Spartans trained from age 7 to embody toughness and duty. Zulu warriors underwent rites of passage that demanded grit and mental toughness. Norsemen saw valor in battle as a path to eternal glory in Valhalla. Even during times of peace, warriors stayed ready — training, mentoring, and living by a code that kept their culture strong. Finding Brotherhood in the Marine Corps When I joined the United States Marine Corps, I walked directly into that warrior lineage. The standards were tough. The expectations never dropped. You were either all in — body, mind, and soul — or you were out. That’s the way it was in the Infantry. But through the pain, the hardship, and the pressure, I found brotherhood, purpose, and identity. It wasn’t about rank or medals. It was about your brother next to you. It was about being ready, every day. Rediscovering the Warrior Spirit in a Gym in Texas Leaving that lifestyle, I thought I left that warrior world behind. No more formations. No more forced accountability. No more mission tempo. And for a while, I felt adrift — like that part of me had nowhere to go. But I was wrong. I found it again on the mats at Iron Forge MMA in Round Rock, Texas. It wasn’t a battlefield. There were no ranks or rifles. Just normal men and women — bartenders, accountants, sales representatives, blue-collar workers — showing up day in and day out. Some fight at the amateur or pro level and some are just regular people living an uncommon lifestyle. They train before dawn, after double shifts, and on their worst days. Not because they have to — but because something inside them refuses to go soft. This Is the Modern Warrior Class What connects these people isn’t their job or background. It’s how they carry themselves. They live with: Discipline — showing up no matter what Honor — doing the right thing even when it hurts Loyalty — supporting their teammates like family Courage — facing fear in all its forms Humility — always learning, always earning Whether they wear aprons or gloves, uniforms or street clothes — they are today’s warriors. And their code? It mirrors the virtues of Bushidō: Rectitude. Courage. Benevolence. Respect. Honesty. Honor. Loyalty. ( Nitobe, 1900 ) The Warrior Society Lives On — Through Us This isn’t some fantasy about war. This is about choosing the harder path — the one that makes you sharper, tougher, and harder to break. The warrior doesn’t wait for chaos to come. They prepare, so when it does — they’re already standing. They protect their families. They lead by example. They train so weakness never gets the final say. We are still here. In gyms, in dojos, on the range, in firehouses, in quiet morning runs, in late-night rolls. Train in every aspect. We’re not chasing war. We’re honoring a code. And if you live by that code — even in a world that wants you soft, distracted, and passive — Then you are one of us.
Let me make one thing real clear—you won’t rise to the occasion when shit hits the fan. You’ll fall to the level of your training, preparation, and mindset. If you're reading this, you're probably not the average soft civilian who thinks "preparedness" means charging their phone before a storm. You're part of the warrior class—protectors, providers, fighters. And with that title comes responsibility. To be ready. Always. Battle Ready isn't just a brand. It's a way of life. That means your body is trained, your mind is sharp, and your gear is packed. Emergencies come fast and dirty: natural disasters, civil unrest, blackouts, vehicle breakdowns in the middle of nowhere. If you don't have the right tools ready to go, you're already behind the curve. There are three setups every warrior should have dialed in: A 24-Hour Go Bag (fast evac / holdover) A Bugout Bag (72-hour survival) A Vehicle Loadout (your mobile fallback) And don’t forget the ones who rely on you the most: your pets . If you’ve got a dog, cat, or any animal you call family, they’re counting on you when it all goes sideways. We'll cover them too. 1. The 24-Hour Go Bag The fast-mover. This one stays near the front door, in your office, or ready to grab if you have minutes to react. It’s your bare-bones emergency kit meant to buy you time, reposition, and reassess. Think of it as your bridge to either your 72-hour bag or your vehicle loadout. It's not meant to sustain you long-term, but it's built to get you where you need to go. 🔶 24-Hour Go Bag Checklist: Paracord Knife (fixed blade) Water purifier (tabs) Pocket knife Lighter Pelators/Hearing protection Pocket Flashlight Pen Chapstick Batteries Extra Magazines (primary and secondary) IFAK Tourniquet Leatherman Wrist GPS/Garmin Chem lights Mindset : If it doesn’t serve a purpose, it doesn’t ride in the bag. 2. The Bugout Bag (72-Hour Survival Pack) This is your last line of defense when you need to disappear fast and survive for three days on your own. Every item in here should serve a purpose. No fluff. No weight just for comfort. You're mobile, possibly alone, and dealing with unknowns. 🟩 Bugout Bag Checklist: Food & water (48–72 hrs minimum) Pills: Anti-diarrheal Stool softener Tylenol/Ibuprofen Caffeine (No-Doz tabs) Any prescription medications Air panel / signal panel Flashlight (headlamp) Change of clothes (extra socks & underwear) Toiletry kit (compact) Baby wipes Battery Bank (charge 1x a month) Poncho Compass Knife (fixed blade) Water purification (filter or extra tabs) Fire starter (ferro rod, waterproof matches) Hand warmers IFAK (trauma-capable) Extra Tourniquets Signal mirror Extra magazines + ammo (primary and secondary) Garmin or GPS unit Pro Tip : Pack this bag like your life depends on it. Because one day, it just might. 3. Battle Ready Vehicle Loadout Your vehicle is more than transportation—it’s your mobile command post. Whether you're getting out of town or stuck in the middle of nowhere, your ride better be geared up. Don’t get caught with a flat and no fix, or worse—needing to act and having nothing but a cell phone signal and good intentions. 🔴 Vehicle Loadout Checklist: E-tool (folding shovel) Tire patch kit Air pump (manual or 12v) Cat litter (traction for snow, ice, or mud) Fire extinguisher Needle-nose pliers Metric wrench set Flares Jack + jack stand Allen & Torx sets Poncho + poncho liner 3 Gallon Water jug (filled) Gas Jug (filled) Power gun w/ lug sockets First aid kit / med bag Sledgehammer Rope (at least two lengths) Ratchet straps Handcuffs / flexi-cuffs Extra tourniquets Hygiene essentials for female passengers (pee bag, tampons) Bottom Line : Don’t let your vehicle become your weakness. Make it your asset. Remember Your Pets Your dog didn’t sign up for this, but they trust you to lead. That means prepping for them too: 🐶 Pet Essentials: Togo water bowl Extra food (3-day supply minimum) Leash + harness Waste bags or sanitation supplies Basic meds (flea/tick, etc.) Blanket or crate pad Toy or chew item (helps reduce stress) Pack for your animal like you pack for yourself. They’re not baggage. They’re family. Final Word Preparedness is discipline in action. These aren’t bags you show off on Instagram. These are kits that save your life, your family, and your mission. If you call yourself Battle Ready, that means something. And it starts with being ready when no one else is. This is my list—built from experience, research, and time spent living out of a bag for weeks on end as a grunt in the Marine Corps and as a private military contractor overseas. We had bugout bags, go bags, and vehicle loadouts on standby 24/7, not for show, but because our lives depended on them. I've kept it as minimal and realistic as possible, with only what I believe is essential. But your list might need to look a little different. Add or adapt items based on your lifestyle, family, terrain, or mission needs. The point isn’t to copy mine perfectly—it’s to have your own system in place and dialed. You’re not just training to lift heavy or fight hard. You’re training to lead . You’re part of the warrior class. Because when the time comes, you won’t rise to the occasion. You’ll fall to your level of preparation. And that’s exactly why we train. Stay sharp. Stay dangerous. Stay Battle Ready.