Creatine is a naturally occurring compound synthesized in the body from the amino acids arginine, glycine, and methionine¹. It plays a crucial role in energy metabolism, particularly in muscle cells, where it helps rapidly regenerate adenosine triphosphate (ATP), the primary energy carrier in cells².

Key Functions of Creatine:

1. Energy Metabolism:

   • Creatine exists in cells as creatine phosphate. During high-intensity exercise, it donates a phosphate group to adenosine diphosphate (ADP), converting it back to ATP. This process quickly replenishes ATP levels, thereby enhancing energy availability².

2. Muscle Growth and Performance:

   • Supplementation with creatine has been shown to improve strength, fat-free mass, and muscle morphology. It promotes better training adaptations and performance in high-intensity, short-duration activities like weightlifting³⁴.

3. Cognitive Function:

   • Emerging research suggests that creatine supplementation can improve cognitive functions, potentially benefiting conditions involving energy deficiencies in the brain⁵.

4. Endurance and Recovery:

   • While more commonly recognized for its benefits in strength training, creatine can also aid in endurance performance by buffering hydrogen ions and supporting mitochondrial function⁶.

Supplement Forms and Usage:

• Creatine Monohydrate: The most commonly studied and used form. It is known for its effectiveness and safety³.
• Loading Phase: Typically involves taking 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day for continuous benefits⁴.

Safety and Efficacy:

• Long-term use of creatine supplementation is generally considered safe for healthy individuals, with minimal side effects observed in the majority of studies³.

For more detailed and specific information, you can visit the resources from Examine.com and Mayo Clinic.

Footnotes

1. Konstantinos I. Avgerinos, "Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials," PMC, 2018. ↩

2. Examine.com, "How does creatine work?" Examine, 2024. ↩ ↩²

3. Richard B. Kreider, "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine," PMC, 2017. ↩ ↩² ↩³

4. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," PMC, 2020. ↩ ↩²

5. Richard B. Kreider, "Creatine in Health and Disease," PMC, 2021. ↩

6. Scott C. Forbes, "Creatine supplementation and endurance performance: surges and sprints to win the race," PMC, 2025. ↩