Ingredients
/
Methylguanidinoacetic acid

Creatine

Creatine is a well-researched supplement that boosts strength, power, and recovery by supporting rapid ATP regeneration and training capacity.
Overview
Benefits
Uses
Precautions
Side Effects
Dosing
Forms
Sources

Overview of

Creatine

Creatine is a naturally occurring compound synthesized from amino acids and stored primarily in skeletal muscle as phosphocreatine. It plays a critical role in the rapid regeneration of adenosine triphosphate (ATP), the body’s main energy currency. By replenishing ATP stores quickly, creatine allows for improved performance during short-duration, high-intensity activities such as sprinting, weightlifting, and explosive movements.

For athletes, creatine is one of the most effective and reliable supplements available. It has been extensively researched and consistently shown to increase strength, power output, and lean muscle mass. Beyond acute exercise benefits, creatine enables athletes to train at higher volumes and intensities, which translates into greater long-term adaptations in strength and hypertrophy.

In addition to its athletic benefits, creatine has also been studied for its potential role in recovery, cognitive performance, and injury prevention. It may help reduce markers of muscle damage, speed up post-exercise recovery, and even provide neuroprotective effects. With a strong safety profile supported by decades of research, creatine remains the gold standard for performance supplementation.

Benefits of

Creatine

Creatine supports athletic performance by improving energy regeneration, muscle strength, and training outcomes over both the short and long term.

  • Increases muscle strength in resistance training
  • Enhances power output for explosive movements
  • Supports muscle growth by boosting training volume
  • Improves recovery speed after intense exercise
  • May aid cognition under stress and fatigue

Uses for

Creatine

Commonly used in strength, power, and hypertrophy programs, as well as in rehabilitation and recovery settings to support training capacity and muscle repair.

Precautions of

Creatine

  • Safe for healthy individuals when taken as recommended
  • Mild water retention is common and expected
  • Individuals with kidney concerns should consult a healthcare provider before use

    • Side Effects of

    Creatine

  • Temporary weight gain due to water retention
  • Mild stomach discomfort at very high doses
  • No evidence of harm with long-term use in healthy individuals

    • Dosing for

    Creatine

  • Loading phase: 20 g per day (split into 4 doses) for 5–7 days
  • Maintenance: 3–5 g daily thereafter
  • Alternatively, 3–5 g daily without loading saturates muscles in ~3–4 weeks

    • Forms of

    Creatine

  • Creatine monohydrate (most researched and effective)
  • Micronized creatine
  • Creatine hydrochloride (HCl)
  • Buffered creatine blends
  • Capsules, tablets, or powders

    • Sources for

    Creatine

    1. Kreider, R. B., et al. “International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 2017, p. 18. doi:10.1186/s12970-017-0173-z.
    2. Branch, J. D. “Effect of Creatine Supplementation on Body Composition and Performance: A Meta-Analysis.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 13, no. 2, 2003, pp. 198–226. doi:10.1123/ijsnem.13.2.198.
    3. Chilibeck, P. D., et al. “Effect of Creatine Supplementation During Resistance Training on Lean Tissue Mass and Muscular Strength in Older Adults: A Meta-Analysis.” Open Access Journal of Sports Medicine, vol. 8, 2017, pp. 213–226. doi:10.2147/OAJSM.S123529.
    4. Cooper, R., et al. “Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 2012, p. 33. doi:10.1186/1550-2783-9-33.
    5. Rawson, E. S., & Venezia, A. C. “Use of Creatine in the Elderly and Evidence for Effects on Cognitive Function in Young and Old.” Amino Acids, vol. 40, no. 5, 2011, pp. 1349–1362. doi:10.1007/s00726-011-0855-9.