What is Creatine?

What is Creatine? Should You Even Be Taking Creatine?

If you've looked into fitness supplements, you've probably come across creatine. It's popular in gyms, magazines, websites, and even among fitness enthusiasts.

Creatine plays a key role in energy production, especially in replenishing used energy. Our bodies use ATP (adenosine triphosphate) as an energy source. However, muscle cells maintain low ATP levels to prevent acidity, which can disrupt cell functions. Creatine kinase helps manage acid levels by removing hydrogen ions when ATP is used. Additionally, creatine kinase uses another byproduct, ADP (adenosine diphosphate), to produce ATP with the help of phosphocreatine. This energy system, known as the Phosphagen system, fuels the first 10 seconds of intense activity before the body uses energy from glucose and fat. Creatine helps produce phosphocreatine, and the more creatine in your body, the more energy you can replenish.

While the body naturally produces creatine from amino acids glycine and arginine, it can also be found in animal protein sources like red meat, chicken, salmon, cod and tuna.  Supplementing this natural amino acid derivative into your diet can not only boost power output but aid in recovery,  replenish glycogen, reduce depression symptoms, decrease fatigue, and even improve outcomes for children with traumatic brain injury.

A meta-analysis showed individuals routinely taking creatine monohydrate supplements, had a 26% increase in power output. It doesn't directly increase muscle mass however, it can indirectly aid muscle growth by enhancing energy for higher power output and retaining water, therefore making muscles appear larger. 

For dosage, a "loading" phase is often recommended, but research shows no significant benefit. The typical dose with positive effects is 3-5 grams per day, and you can stop taking creatine whenever you choose.The main side effect is water retention, which might make you look slightly plumper and weigh more. If that aligns with your goals, creatine could be a beneficial addition to your fitness regimen.

In the end, creatine is a solid supplement for boosting your energy and power during those intense workouts. It might not directly bulk up your muscles, but it helps you push harder and recover better. Just remember to think about your own health needs and maybe check with a doctor before starting any new supplement. With the right approach, creatine can be a great addition to your fitness routine.