Creatine is a naturally occurring substance found in the body, primarily in muscles, but also in the brain. It is also present in certain foods like red meat and seafood and can be taken as a dietary supplement, most commonly in the form of creatine monohydrate.

Mechanism of Action

Creatine plays a crucial role in cellular energy production¹. The molecule adenosine triphosphate (ATP) is broken down to fuel muscle contractions during high-intensity exercise, converting into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine phosphate donates a phosphate group back to ADP, regenerating ATP and thus replenishing energy stores quickly¹².

By increasing the availability of phosphocreatine in cells, creatine supplementation helps to accelerate the recycling of ADP into ATP. This supports enhanced performance in activities requiring short bursts of high-intensity effort, such as lifting weights or sprinting¹³.

Benefits

1. Increased Muscle Mass and Strength: Creatine is widely recognized for its role in increasing muscle strength and size. This makes it a popular choice among bodybuilders and athletes aiming to enhance their performance²⁴.

2. Improved High-Intensity Performance: Creatine supplementation has been shown to improve sports performance that involves repeated bursts of high-intensity activities³⁵.

3. Enhanced Recovery: It can help in faster recovery during exercise by mitigating muscle damage and reducing the time needed to recover lost force production⁵⁶.

Efficacy and Safety

Creatine is one of the most researched and effective nutritional supplements available for increasing high-intensity exercise capacity and lean body mass during training. It is deemed safe for most people when used at recommended doses. The most common side effect is transient water retention¹²⁶.

Footnotes

1. Examine.com ↩ ↩² ↩³ ↩⁴

2. Mayo Clinic ↩ ↩² ↩³

3. MedlinePlus Supplements ↩ ↩²

4. International Society of Sports Nutrition ↩

5. PubMed ↩ ↩²

6. PubMed ↩ ↩²