Creatine
Editor: Everett Chi
Creatine: What is it, Why you should take it, Who is it for
What is creatine?
Creatine is a naturally occurring compound consisting of three main amino acids: arginine, glycine, and methionine. It is found in red meat and seafood, while also produced by the body in the liver, kidneys, and pancreas. In the body, creatine is stored in muscles as phosphocreatine, which plays a pivotal role in the production of adenosine triphosphate (ATP). ATP is the body’s energy source, fueling high-intensity bursts of exercise, such as weightlifting and sprinting.
Creatine monohydrate powder, the most common form of supplemental creatine, is considered the gold standard due to its safety, affordability, and effectiveness. Its popularity has skyrocketed within the last few decades, and it has become the most widely used sports supplement worldwide.
Why You Should Take Supplement Creatine (Benefits)
Creatine supplementation has been through extensive study, with many proven benefits which extend beyond pure muscle growth, being essential for those engaged in most forms of intense physical activity.
Improved Strength and Power: Creatine replenishes ATP faster, enabling muscles to exert greater force and sustain higher intensity. This leads to significant improvements in strength, power, and athletic performance.
Increased Muscle Mass: Creatine promotes muscle growth both directly, through extra water retention in muscles (cell volumization), and indirectly, allowing the capability of longer, harder, and more frequent training sessions.
Enhanced Recovery: Research has proven results of creatine supplementation reduces muscle cell damage and inflammation post-exercise, helping athletes recover between their workout sessions quicker.
Improved Cognitive Function: Although primarily recognized as a physical enhancer, creatine also benefits the brain. Studies suggest improvements in short-term memory, mental clarity, and resilience under stress—especially in sleep-deprived or older adults.
Enhanced Hydration and Nutrient Delivery: Because creatine pulls water into muscle cells, they look fuller and more “pumped.” By increasing intracellular hydration, nutrients are more effectively circulated into the muscles, improving performance and recovery.
Potential Downsides of Creatine
While creatine is heavily studied and one of the safest supplements available, there are a few considerations to keep in mind:
Water Retention and Bloating: Initial supplementation is often accompanied by an immediate increase in weight, from increased water retention being stored within muscles. This is completely harmless, but some users may feel “bloated.” This also necessitates an increase in water intake to compensate for the water pulled inside.
Digestive Issues: High doses or low-quality supplements may lead to stomach issues like cramps, diarrhea, or nausea. This is typically prevented by sticking to 5 grams per day of pure creatine monohydrate.
Non-Responders: Some people notice no effect from creatine supplementation because of naturally high levels of creatine, which are already near their maximum capacity.
Who should take creatine?
Experienced Lifters
For advanced athletes and lifters, creatine is an effective way to break through performance plateaus. Due to their structures, routines, and higher training volume, they are in an optimal position to fully capitalize on the benefits of creatine’s effect on strength, recovery, and endurance.
New Lifters
New lifters already have the advantage of early gains (newbie gains). Therefore, creatine won’t dramatically make a difference at first; however, over time, with constant training and creatine intake, progress will only continue to improve.
Beginners already experience rapid progress due to the concept of “newbie gains,” so the impact of creatine will likely be less noticeable right away. However, starting this supplementation early will help them progress steadily and maintain their improvements as their training further adapts.
Conclusion
Creatine is a safe, well-researched, and effective supplement for boosting strength, muscle growth, and exercise performance. Although it contains minor disadvantages like water retention or digestive discomfort in some individuals, the benefits far outweigh the drawbacks for most people. Whether you're a seasoned lifter pushing your limits or a beginner looking for an edge, creatine can be a powerful addition to your fitness toolkit. Make sure to use it correctly and consistently.
Creatine is the most reliable, safe, and effective supplement available for athletes and weight-lifters. Its benefits—from boosting strength, muscle growth, exercise performance, and brain function, far outweigh the minor drawbacks, which are mostly temporary, or even avoidable. Whether you’re a seasoned lifter or just a beginner building your foundation, creatine can be a powerful tool to support your journey. For optimal results, use high-quality creatine monohydrate daily and stay well-hydrated to maximize its benefits while minimizing discomfort.
Sources
“Creatine Isn’t Just for Lifting Anymore—It’s Longevity’s Supplement du Jour.” The Daily Beast, https://www.thedailybeast.com/best-creatine-supplements-for-weight-and-longevity.
“Dr Amir Khan Reveals the One Supplement That Gets 'More Important' with Age.” Woman & Home, https://www.womanandhome.com/health-wellbeing/health-wellbeing-news/dr-amir-khan-creatine.
“Should I Be Taking Creatine?” Financial Times, https://www.ft.com/content/ef3918a7-3632-4682-ab32-59c239604277.
“Thinking About Taking Creatine? Here Are 10 Expert Tips You Need to Know First.” Health.com, https://www.health.com/what-to-know-before-starting-creatine-11723957.
“Creatine Is All the Rage. Should You Take It?” Wall Street Journal, https://www.wsj.com/health/wellness/creatine-health-fitness-benefits-63cdff4f.