Creatine is a natural compound found in your body, primarily in muscles and the brain. It’s made from three amino acids: arginine, glycine, and methionine. Your liver, kidneys, and pancreas produce creatine, but you also get it from dietary sources, especially red meat and fish, or supplements.
How Creatine Works
Creatine plays a key role in energy production, particularly during short bursts of intense physical activity. Once ingested or synthesized, it’s converted into phosphocreatine, which is stored in your muscles. Phosphocreatine is used to regenerate adenosine triphosphate (ATP), the primary energy carrier in your cells, making it critical for high-intensity activities like weightlifting or sprinting.
Types of Creatine
The most common form is creatine monohydrate, but other forms include:
Benefits of Creatine
- Improves Exercise Performance:
- Increases strength, power, and endurance during high-intensity exercise.
- Supports Muscle Growth:
- Enhances muscle mass, particularly in conjunction with resistance training.
- Speeds Recovery:
- Reduces muscle damage and inflammation after exercise.
- Improves Brain Health:
- May enhance cognitive function and protect against neurodegenerative diseases.
- Enhances Energy Availability:
- Helps replenish ATP stores for better workout performance.
Safety and Side Effects
- Creatine is safe for most people when taken in recommended doses.
- Common myths about creatine causing kidney damage, dehydration, or cramping are not supported by research in healthy individuals.
- Possible side effects:
- Minor water retention.
- Upset stomach if taken in excessive doses.
How to Take Creatine
- Loading Phase (Optional): 20 grams per day (split into 4 doses) for 5–7 days.
- Maintenance Phase: 3–5 grams per day.
- Best taken with water, and it may be more effective when consumed with carbohydrates to enhance absorption.