TAKING
CREATINE
THE COMPLETE GUIDE TO
DAN GO
#1 Fitness Coach for Founders,
Execs & High-Performers
Table of Contents
PAGE 1
ABOUT DAN GO
PAGE 2
INTRODUCTION: WHAT IS CREATINE?
PAGE 3
IS CREATINE SAFE?
PAGE 4
BENEFITS OF TAKING CREATINE
PAGE 5
INCREASED MUSCLE MASS
PAGE 6
IMPROVED CARDIOVASCULAR
FITNESS
PAGE 7
SIDE EFFECTS & RISKS
PAGE 9
WHAT TO LOOK OUT FOR WHEN
CHOOSING A CREATINE BRAND
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1
About Dan Go
I help high-achieving business owners, founders and executives get
in shape in a way that fits their lifestyle. I believe that there is more to
getting in shape than just eating less and moving more.
There’s a deep psychological component to it that, when unlocked,
can by applied to transform every area of your life.
I spent 15 years coaching thousands of clients, helping them lose
over 100,000+ pounds while growing one of the highest rated gyms
in Canada.
In 2018, I left the gym world to take the patterns I observed in
entrepreneurs―that actually got long term results―and started
focusing on helping this select group of mental athletes build high
performing bodies.
Now, I’ve helped over 1,000+ entrepreneurs lose weight, increase
energy & feel more confident in their bodies through instilling
proven systems and high amounts of accountability.
2
Introduction
One of the most studied supplements on the planet is Creatine.
It's the supplement I recommend 99% of people to take, but many are still unsure about
it. Some think it's a steroid, while others think it will make them go bald.
So, in this article, I want to give you a complete guide to creatine and point you in the
right direction regarding this amazing supplement.
WHAT IS CREATINE?
Creatine is a special substance that our bodies make naturally. It's mostly found in our
muscles and brain.
Creatine comprises amino acids, which fit together like Lego pieces to form creatine.
Creatine's main job is to help our body make energy, especially when we need a lot of
power quickly. This is helpful when we do activities that require a big burst of energy,
like sprinting or lifting something heavy.
Think of creatine as a quick energy booster for our muscles and brain. It's like having a
secret energy source that our body makes naturally.
3
IS CREATINE SAFE?
Yes, creatine is safe for most people. Scientists have studied it a lot and found it doesn't
hurt healthy people. Here's what you need to know:
It's okay to take 3-5 grams every day.
It doesn't harm your kidneys or liver.
It doesn't contribute to male pattern baldness.
So, if you're healthy, you don't need to worry about taking creatine. It's one of the safest
supplements you can use.
WHO SHOULD TAKE CREATINE?
Creatine can benefit almost anyone who wants to improve their muscle mass, cognitive
function, and cardiovascular fitness or who wants an extra edge in life.
WHO SHOULD AVOID CREATINE?
1. People with Kidney or Liver Disease: Those with pre-existing kidney or liver
conditions should consult a doctor before taking creatine.
2. Pregnant or Breastfeeding Women: Due to limited research, it's generally advised
that women avoid creatine during pregnancy and breastfeeding.
3. Children: Due to a lack of research, we can't say whether creatine is safe for children.
4
BENEFITS OF TAKING CREATINE
Image courtesy of ​https://ylmsportscience.com/​
While our bodies can produce creatine naturally, there are a few evidence-based
reasons why people would want to choose to add more through supplementation:
ENHANCED ATHLETIC PERFORMANCE
Creatine supplementation can enhance athletic performance, particularly in highintensity, short-duration activities.
It's been shown to:
1. Increase strength and power output
2. Improve sprint performance
3. Enhance muscle recovery between intense exercise bouts
Creatine helps our body make more of a special energy fuel called ATP. ATP is like tiny
batteries that power everything our cells do, so that creatine can give us extra energy
for activities.
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5
INCREASED MUSCLE MASS
Creatine supplementation can significantly increase muscle mass compared to training
alone when combined with resistance training.
It's been shown to help:
People are looking to increase muscle size.
Older adults are trying to combat age-related muscle loss.
Creatine does this by helping your body retain and hold more water and by helping
your body absorb more protein.
INCREASED COGNITIVE FUNCTION
In certain populations, creatine is a net positive for brain health.
It's been shown to improve:
Memory and processing speed
Attention time
Short-term intelligence and reasoning
Decrease in mental fatigue, especially when sleep-deprived
This has been shown more so in older adults (66-76 years), individuals with certain
diseases and/or under metabolic distress, and vegetarians/vegans.
It does this by giving your brain cells more energy to use, protecting the brain
against harm, and increasing energy-making chemicals in the brain.
6
IMPROVED CARDIOVASCULAR FITNESS
Creatine can help you build a stronger, more resilient cardiovascular system.
It's been shown to help:
Improve your body's ability to make more energy for short, intense cardio
The ability to run harder and longer
Improve heart and oxygen efficiency
Keep your body more hydrated during exercise
Improves muscle soreness after tough cardio
Lower fat levels in your blood
Help people with heart problems exercise better
Creatine is a net positive for cardio workouts because it gives your body more energy.
Its ability to help your heart work less hard and keep you cooler during workouts also
helps you work harder and longer.
POTENTIAL THERAPEUTIC APPLICATIONS
Creatine is being studied for its potential benefits in various medical conditions,
including muscular dystrophy, Parkinson's disease, and amyotrophic lateral sclerosis.
The research is early, but it's looking to be a great supplement to improve
conditions in those diseases.
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SIDE EFFECTS AND RISKS
While creatine is generally considered safe for most people, some potential side effects
include:
1. Minimal Weight Gain - This is primarily due to increased water retention in muscle
tissues.
2. Gastrointestinal Issues - A few people may experience stomach discomfort,
nausea, or diarrhea, especially during loading. In this case, I recommend checking
the brand you're using for fillers (more on this later) and limiting yourself to 2-5
grams of creatine instead of loading.
3. Dehydration - Creatine can increase water retention in muscles, potentially leading
to dehydration if adequate fluids aren't consumed
HOW TO TAKE CREATINE
Image courtesy of ​Garagegymreviews.com​
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8
Think of creatine as a daily supplement, a multivitamin for your muscles, heart, and
brain.
Here's a simple guide on how to take it:
1. Choose creatine monohydrate powder.
2. Take 5 grams (about one teaspoon) every day.
3. Mix it with water or juice.
4. You can take it any time.
5. It may make you gain a little weight from water in your muscles, so be okay with
that.
6. Be patient - it takes a few weeks to see results.
7. When taking creatine, drink plenty of water (half your body weight in ounces,
preferably).
Early research suggests that taking more than 5 grams (e.g., 10-15 grams) can yield
better benefits.
Also, while 5 grams is the standard dose, larger individuals may benefit from slightly
higher doses. Some evidence suggests that larger athletes (above 6'1 and over 220
pounds) might need 5-10 grams daily to maintain their body's creatine stores
Anecdotally, I've been taking around 15 grams daily and have found that my recovery
has improved. However, as with all things, your mileage may vary depending on your
situation.
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WHAT TO LOOK OUT FOR WHEN CHOOSING A
CREATINE BRAND
1. It should be pure creatine monohydrate, with nothing else added.
2. Third parties have checked to make sure it's safe and of good quality.
3. Each scoop or pill should have 3-5 grams of creatine.
4. It shouldn't have extra stuff like fake flavors or things you don't need.
5. It should be made by a company that people trust and like.
I use ​Naked Creatine​. Although I am not affiliated with it, I have used it for the past few
years, and it meets all the criteria above.
You don't need to get this brand in particular. Find one that meets all the above criteria,
and you'll be ready.
Creatine Is Safe And Is
Evidence-Based
I, along with my private coaching clients, have been taking creatine for years, and I've
yet to hear from someone that they have dealt with any negative side effects.
Some have reported many of the benefits listed above.
I look at creatine much like I look at a multivitamin. I take it every day without fail to help
me perform better at what I do.
Hope this newsletter helped you become a bit healthier after reading it.
Onwards and upwards.
- Dan
🚀
10
Are you ready to take control of
your fitness and unlock your
highest-performing self?
The High Performance Founder is an exclusive coaching program designed for
business owners, founders, executives and high-performers who want to get in the best
shape of their lives without sacrificing time, energy, or business success.
Working directly with Dan and our coaching team, you’ll learn:
✔ How to maximize fat loss and muscle gain with minimal time commitment
✔ The nutrition strategies high-performers use to sustain energy + focus all day
✔ How to build discipline and habits that make fitness effortless
✔ Proven accountability systems that guarantee results—even on a demanding schedule
This program is for you if:
✔ You struggle to stay consistent with your fitness because of a packed schedule
✔ You want to lose weight, build muscle, and feel more confident without spending hours in the gym
✔ You need a structured, sustainable plan that works long-term
✔ You value expert coaching and accountability to ensure you hit your goals
✔ You’re ready to stop guessing and finally follow a system that delivers results
This is NOT for you if:
❌ You’re looking for a quick fix or overnight transformation
❌ You refuse to track progress or follow a proven system
❌ You’re not willing to prioritize your health and put in the work
❌ You prefer random workouts over a structured, results-driven plan
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