Everything you need to know about creatine supplementation
What is creatine?
Creatine is a naturally occurring compound that plays a vital role in energy production within your muscles. It's found in foods like meat and fish, and is also produced by your body in small amounts.
How does creatine work?
Creatine works by increasing your body's stores of phosphocreatine, which helps produce ATP (energy) during high-intensity, short-duration activities like weightlifting and sprinting.
What forms of creatine exist?
While creatine monohydrate is the most researched form, others include creatine HCL, ethyl ester, and buffered creatine. Research shows monohydrate remains the most effective and economical option.
Yes, the human body produces about 1-2g of creatine daily in the liver, pancreas, and kidneys. We also obtain creatine from dietary sources, primarily meat and fish.
While creatine can be taken with just water, research suggests combining it with carbohydrates or a protein/carbohydrate mix may enhance uptake through insulin response.
Yes, creatine is one of the most well-researched supplements available. Studies spanning over 30 years have shown it to be safe for long-term use in healthy individuals.
Are there any side effects?
The most common side effect is water retention in the muscles, which is normal and beneficial. No serious side effects have been reported with proper usage.
Does creatine affect kidney function?
Multiple long-term studies show no adverse effects on kidney function in healthy individuals. However, those with pre-existing kidney conditions should consult their healthcare provider.
Yes, creatine is equally safe and effective for women. Research shows similar benefits in strength, power, and cognitive function, with no negative effects on hormones.
Most people notice improved performance within 1-2 weeks. With a loading phase, benefits can be seen in as little as 5-7 days.
What results can I expect?
Research shows increases in strength (5-15%), power output, and muscle mass when combined with resistance training. Individual results may vary.
Does creatine help brain function?
Research shows creatine supplementation can improve memory, reduce mental fatigue, and enhance cognitive performance, particularly during complex tasks.