What is Creatine and How Does It Work?
Creatine is a naturally occurring compound found in skeletal muscle, synthesized from the amino acids arginine, glycine, and methionine. It is stored as phosphocreatine, which plays a crucial role in ATP (adenosine triphosphate) production, the primary energy source for high-intensity and short-duration exercises.
Key Reference:
Kreider, R. B., et al. (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. (Study)
Top Benefits of Creatine
1️⃣ Increased Strength and Power Output
A meta-analysis of 22 studies found that creatine supplementation increases strength by 8% and power output by 14%.
Study: Rawson & Volek (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance: a meta-analysis.Journal of Strength and Conditioning Research.
2️⃣ Muscle Growth & Hypertrophy
Creatine enhances muscle protein synthesis and intracellular water retention, leading to long-term muscle gains.
Study: Antonio et al. (2016) found that 12 weeks of creatine supplementation significantly increased muscle mass compared to the placebo group.
Reference: Antonio, J., et al. (2016). The effects of pre versus post-workout supplementation of creatine monohydrate on body composition and strength.Journal of the International Society of Sports Nutrition.
3️⃣ Faster Recovery & Reduced Fatigue
Creatine supplementation reduces muscle damage and speeds up recovery after intense training.
Reference: Cooke et al. (2009). Effects of acute and chronic creatine monohydrate supplementation on muscle fatigue resistance in the upper body.European Journal of Applied Physiology.
4️⃣ Cognitive & Neurological Benefits
Creatine has neuroprotective effects and enhances cognitive function, especially in sleep deprivation and mental fatigue.
Study: Rae et al. (2003) demonstrated that creatine supplementation improved memory and fluid intelligence.
Reference: Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial.Proceedings of the Royal Society B.
Is Creatine Safe? Debunking Myths
Creatine has been extensively researched and is safe for both short-term and long-term use. Some common myths have been scientifically debunked:
1️⃣ Does it cause kidney damage? ❌ No. Studies show no harmful effects on kidney function in healthy individuals. (Poortmans & Francaux, 1999)
2️⃣ Does it cause cramps or dehydration? ❌ No. It actually improves hydration and recovery. (Dalbo et al., 2008)
3️⃣ Does it harm the liver? ❌ No. Long-term studies confirm no negative impact. (Schilling et al., 2001)
How to Take Creatine
Loading & Maintenance Phase (Optional)
Loading phase: 20g/day (4 doses of 5g) for 5-7 days. (Speeds up saturation)
Maintenance phase: 3-5g/day.
Cycling is NOT required; creatine does not disrupt natural production.
if you workout regulary 5G before & after workout
Best Time to Take It
Post-workout with a meal containing protein & carbs enhances absorption. (Antonio et al., 2013)