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What is Creatine? A Comprehensive Guide to Understanding its Function

By Gagan Bajwa  •   3 minute read

What is Creatine? A Comprehensive Guide to Understanding its Function

Creatine Basics

Chemical Composition: Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized in the human body. It's composed of three amino acids: arginine, glycine, and methionine.

Location: Most of the body's creatine (approximately 95%) is stored in muscles, while the remaining 5% is found in the brain, liver, and kidneys.

Function: Creatine plays a pivotal role in the rapid production of energy during short bursts of intense physical activity. It serves as a quick energy reserve for muscles.

How Creatine Works

Creatine functions as a high-energy phosphate donor in a process known as the creatine-phosphate system. Here's how it works:

  1. Energy Storage: When you consume creatine through your diet or supplements, it's stored in your muscles as creatine phosphate.

  2. ATP Production: During short bursts of intense physical activity, your muscles require energy in the form of adenosine triphosphate (ATP). ATP is the body's primary energy currency.

  3. Phosphate Transfer: Creatine phosphate readily donates its phosphate group to adenosine diphosphate (ADP), effectively converting it into ATP. This process is rapid and occurs almost instantaneously, providing a quick burst of energy.

  4. Energy Release: The newly formed ATP is then used by muscle cells to power contractions, enabling short bursts of power and strength during activities like weightlifting, sprinting, or jumping.

Benefits of Creatine Supplementation

  1. Increased Muscle Mass: Creatine has been shown to increase water content in muscle cells, leading to improved muscle volume and size. This effect is often seen within the first few weeks of supplementation.

  2. Improved Exercise Performance: Creatine supplementation can enhance performance in high-intensity, short-duration activities like weightlifting, sprinting, and jumping.

  3. Enhanced Muscle Recovery: Some studies suggest that creatine may reduce muscle cell damage and inflammation, potentially speeding up the recovery process after strenuous exercise.

  4. Brain Health: Emerging research indicates that creatine may have cognitive benefits. It's being investigated for its potential to support brain health, especially in conditions like Parkinson's and Alzheimer's disease.

Forms of Creatine

There are various forms of creatine available, with creatine monohydrate being the most widely used and studied. Other forms include creatine hydrochloride (HCl), creatine ethyl ester (CEE), and buffered creatine. However, creatine monohydrate remains the gold standard due to its proven efficacy and safety.

Dosage and Usage

The typical creatine supplementation protocol involves a loading phase of 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, some individuals skip the loading phase and take 3-5 grams daily from the start.

Safety and Side Effects

Creatine is considered safe for most people when used as directed. It has been extensively researched, with few reported adverse effects. Some individuals may experience minor gastrointestinal discomfort, like bloating or diarrhea, but these effects are generally rare and mild.


Creatine is a well-established and scientifically supported supplement with a clear role in enhancing exercise performance, muscle growth, and potentially cognitive function. If you're considering creatine supplementation, consult with a healthcare professional or fitness expert to determine the appropriate dosage and usage based on your goals and individual needs. With its proven benefits and minimal risks, creatine can be a valuable addition to your fitness and wellness routine. Buy at Supps247

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