Creatine is one of the most well-researched and effective performance-enhancing supplements, particularly for short-duration, high-intensity activities. It occurs naturally in the body and is stored in muscles as phosphocreatine, which helps regenerate ATP (adenosine triphosphate)—your body’s primary energy currency.
Key Benefits
- Increases Strength & Power Output
- Enhances performance in activities like sprinting, weightlifting, and jumping.
- Supports Muscle Growth
- Promotes increased water content in muscle cells and supports higher training volume.
- Improves Recovery
- May reduce muscle damage and inflammation post-exercise.
- Cognitive Support
- Some studies suggest benefits for brain energy metabolism and cognitive performance.
How It Works
- During short bursts of activity (like lifting or sprinting), ATP is rapidly consumed.
- Creatine helps regenerate ATP from ADP by donating a phosphate group.
- Supplementing increases your muscle stores of phosphocreatine, allowing faster ATP replenishment.
Dosage
- Loading Phase (Optional): 20g/day (divided into 4 doses) for 5–7 days
- Maintenance Phase: 3–5g/day
- It can be taken with food, especially carbohydrates, to enhance uptake.
Forms
- Creatine Monohydrate: Most studied and effective form
- Others (e.g., creatine HCL, buffered creatine) are more expensive with no clear added benefit
Safety and Side Effects
- Generally safe for healthy individuals when taken at recommended doses
- Possible mild side effects: water retention, stomach upset (rare)
- Not harmful to kidneys in healthy people (myth debunked by research)
