Creatine is a natural amino acid stored in muscle tissue. It supports energized, peak-performing muscles, making it popular among athletes and bodybuilders.** Creatine is also known to:
What is Creatine?
Creatine is an amino acid found in muscle that works on the cellular level to aid in the transfer of energy. Discovered in the 1800s, creatine and its relationship with muscle was investigated during the early 20th century. By the mid-1990s, it had become a popular sports nutrition supplement with athletes and weightlifters, both professionals and amateurs, due to its media exposure during the 1992 Olympics. It remains one of the most popular and evidence-backed sports nutrition supplements on the market.**
Researched extensively in recent years, creatine is associated with optimal muscle mass and peak athletic performance. A 2003 scientific review found that supplementation in combination with resistance training led to an increase in muscle strength more significantly than resistance training alone. One study also revealed that creatine supplements were particularly beneficial to helping develop lean muscle mass in vegetarians, since those who don't eat meat tend to have lower amounts of the nutrient stored in their muscles.**
Studies have shown that creatine is particularly effective when used prior to high-intensity athletic endeavors that involve energy expenditure followed by periods of rest, such as weightlifting, sprinting, and High-Intensity Interval Training (HIIT). Investigations have shown that supplementation encourages creatine storage in muscle and promotes faster regeneration of energy between these intense bouts of physical activity, working on cellular and sub-cellular levels.**
Creatine works by regenerating ATP, which is the molecule that generates all energy in the body. As you work out and expend energy, phosphate molecules from ATP pop off, and ATP is degraded to ADP – which is the equivalent of a dead battery. Creatine, however, holds an extra phosphate molecule at the ready. Creatine donates its phosphate back to the spent ADP molecule, which quickly “recharges the battery” – restoring it back to ATP so it can "fire" and generate energy over and over again. This has led to creatine’s reputation of a powerful athletic energizer that enables “one more rep” in weightlifting.**
In addition to boosting muscular endurance, some research shows creatine may promote muscle growth by increasing myogenic stem cells’ activity. These are the muscle-building cells that allow for the repair and rebuilding of muscle tissue.**
Readily absorbed by the body, creatine also has other notable health benefits. Researchers have found that the nutrient may encourage cognitive function, particularly in vegetarians and those who have issues related to energy metabolism or mood imbalance. It may also support cardiovascular wellness, including optimal blood glucose and blood lipid levels.**
While creatine is found in dietary meat and fish, the elevated amounts needed for promoting muscle mass and exercise performance are often only achieved through supplementation. It is important to maintain healthy eating habits while taking the nutrient. Its benefits are best realized when combined with weight training, cardiovascular exercise, and other regular physical activity.**
Creatine Supplements
Capsules and powders are the primary forms of creatine supplement products. Many supplements are made synthetically, with some powders micronized into tiny particles for optimal bioavailability. Some creatine supplements are vegan, vegetarian and/or gluten-free.**
Creatine Directions for Use
Consult with your health care provider before beginning any type of supplementation. There is no standard creatine dosage, but the nutrient is often available in capsules that supply between 700 mg and 1,200 mg. It is often recommended that creatine supplementation include an initial “loading” phase of 20 g per day for the first five days, followed by a daily maintenance dose of at least 2 g thereafter.**
