In the world of sports and fitness, creatine stands out as one of the most well-researched supplements for boosting strength, endurance, and muscle growth. But what exactly is creatine, and how does it work?
Creatine is an amino acid derivative stored primarily in skeletal muscles, where it plays a role in energy production by helping the body create ATP - our primary energy source. This function is especially important during high-intensity training, where creatine helps muscles replenish energy faster, making it ideal for athletes, weightlifters, and anyone engaging in intense workouts.†
While about half of the body’s creatine supply comes from food sources like meat, fish, and eggs, the other half is synthesized in the liver and kidneys from amino acids. Supplementing with creatine, however, can help ensure your muscles have ample energy reserves for peak performance.*
How Creatine Works
Creatine works by enhancing cellular hydration, which supports protein and carbohydrate metabolism during and after exercise.* This increased water retention within muscle cells not only promotes an ideal environment for growth but also helps maintain hydration. Because creatine holds water in the muscles, you may notice an increase in weight after exercise, which simply reflects better hydration in your muscle tissue.
When muscles are well-hydrated and supported by sufficient creatine, the body can produce energy more efficiently, which becomes essential during intense physical activity and muscle recovery.†
Benefits of Creatine for Muscle and Strength
Creatine is known for supporting muscle growth and endurance, making it a go-to supplement for athletes and weightlifters. Extensive studies over the past decade highlight its role in enhancing strength, power, and lean muscle growth when paired with resistance training.* By promoting ATP production, creatine boosts training capacity, allowing for more intense and effective workouts. And it’s not just for athletes - research shows creatine can also help preserve lean muscle mass in older adults, offering support against age-related muscle loss, or sarcopenia.†
Cognitive Benefits of Creatine
Beyond its physical benefits, creatine has also shown promise in supporting brain health. Studies indicate that creatine can enhance cognitive function, especially in situations requiring intense mental focus or during periods of sleep deprivation. By providing energy to brain cells, creatine helps maintain cognitive clarity and performance.†
Is Creatine Safe?
Research consistently shows that creatine is safe when taken as recommended. Studies have demonstrated that even daily dosages as high as 30 grams over several years are well-tolerated with no negative side effects.† However, it’s always a good idea to consult with a healthcare professional before starting any supplement.
How to Use Creatine
For best results, creatine is most effective when taken close to your workout - either before or after - to maximize absorption. However, the key is consistency; choose a time that ensures you remember to take it daily. Creatine is easy to mix into water, juice, or your favorite beverage, and one scoop taken with 8 ounces of liquid 30-90 minutes before or after exercise can help fuel your workouts.
At the prometabolic company, our creatine supplements are crafted with high standards of purity and efficacy. With rigorous testing to ensure quality, our products offer reliable support for athletes and anyone looking to optimize their strength, endurance, and cognitive health.
