Creatine is one of the most researched and popular fitness supplements. I’ve been
using it since I was 15, and whether you're aiming to build muscle, enhance
performance, or boost your workouts, creatine can be a game-changer. But there are a
lot of myths around it, so lets break it down.
What Is Creatine?
Creatine is a compound found in small amounts in foods like red meat and fish. Your
body also makes it from amino acids. About 95% is stored in your muscles as
phosphocreatine, while the rest is in your brain, kidneys, and liver. During high-intensity
exercise, creatine helps regenerate ATP, your body’s main energy source, allowing you
to perform better during short bursts of activity like weightlifting or sprinting.
The Science Behind Creatine
When you need quick energy (like lifting or sprinting), your body uses ATP. But ATP
depletes quickly. Creatine gives you more phosphocreatine to replenish ATP faster,
which helps you maintain performance during intense efforts. It also supports muscle
growth and recovery by promoting muscle hydration and protein synthesis.
Top Benefits of Creatine
Enhanced Strength & Power: Creatine boosts performance in weightlifting, sprinting,
and explosive sports like basketball and football.
Muscle Growth: It increases muscle cell hydration, promoting growth, and may stimulate
muscle growth via IGF-1 secretion.
Improved Exercise Performance: Helps athletes push through high-intensity sets with
more energy.
Brain Health: May improve cognitive function by boosting brain ATP.
Faster Recovery: Reduces muscle damage after exercise, leading to quicker recovery
and less soreness.
Myths About Creatine
Weight Gain: Creatine can cause water retention initially, but this is temporary. Over
time, weight gain may come from muscle growth.
Bad for Kidneys: Creatine is safe for most people when taken correctly. Those with
kidney issues should consult a doctor before using it.
How to Use Creatine
Creatine monohydrate is the most common and effective form. I just mix it with my
protein shake, but you can also mix it with water or juice. Aim for 5-20g per day, at any
time. Avoid mixing it with highly acidic drinks like grapefruit juice, as it may reduce its
effectiveness.
Conclusion
Creatine is a highly effective supplement for improving athletic performance, muscle
growth, and recovery. Its safe for most people when used properly and offers benefits
for both seasoned athletes and beginners alike.
