Creatine is a compound naturally produced by the body and stored in muscle cells, where it serves as a quick energy source during short bursts of high-intensity activity. It works by regenerating ATP, the primary energy molecule used during resistance training and sprinting.
Widely studied and considered safe, creatine monohydrate is one of the most effective supplements for increasing muscle strength, power, and lean mass. It also supports cellular hydration, which can enhance performance and recovery.
Creatine may also offer cognitive benefits and protect against muscle loss during periods of inactivity or aging.
Synonyms:
Creatine monohydrate, Micronized creatine
Benefits:
- Increases strength and power output
- Enhances muscle mass and training volume
- Supports ATP production for explosive movements
- Improves recovery between sets
- May help prevent age-related muscle decline
Sources:
Found in red meat and seafood; also synthesized in the body from amino acids.
Observations:
Most commonly used as creatine monohydrate in powders or capsules. Typical maintenance dose is 3–5 grams daily. Loading phase (20 g/day for 5–7 days) is optional. Excessive intake may cause bloating or mild digestive issues. Safe for long-term use in healthy individuals.
Related Fields of Study:
Sports Science, Exercise Physiology, Biochemistry, Neuromuscular Research