Creatine is one of those supplements that we constantly hear about. Whether it’s positive or negative, it’s definitely one of the most popular ones. As we discussed in our first blog about nutrition and supplements, while supplements can be beneficial, they should only supplement our already consistent training routine, diet, and recovery. No supplement can replace a consistent training routine, a balanced diet, and proper rest. In this blog, we will learn the key creatine benefits and explain how this supplement actually works in your body.
What is Creatine?
Creatine is a natural compound that your body produces from three amino acids: arginine, glycine, and methionine. It is primarily stored in your muscles and plays a crucial role in supplying quick energy during high-intensity exercise (Kreider et al., 2017). In other words, we can find creatine naturally generated by our bodies.
You also obtain small amounts of creatine from foods such as red meat and fish. However, these amounts are usually insufficient to thoroughly saturate the muscles, which is why many athletes choose to supplement with it (Persky & Brazeau, 2001).
The most common and most researched form is creatine monohydrate. Studies consistently demonstrate that creatine monohydrate is a safe, effective, and one of the most effective options for enhancing strength, power, and performance (Buford et al., 2007).
How Does Creatine Work?
Creatine works by helping your body produce more ATP (Adenosine Triphosphate), which is the primary energy source your muscles use during short bursts of high-intensity activity. When you lift weights, sprint, or perform explosive movements, your muscles rely on ATP to create quick force. Your stored ATP runs out fast, usually within a few seconds, which is why creatine benefits athletes who need fast and powerful energy during training (Kreider et al., 2017).
Inside your muscles, creatine is stored as phosphocreatine. This stored phosphocreatine helps regenerate ATP at a faster rate, allowing you to push harder, lift heavier, and perform more total work during each training session (Hultman et al., 1996). Over time, this increase in training volume is one of the primary benefits of creatine for muscle growth, strength, and overall athletic performance.
Creatine also increases water inside the muscle cells, a process known as intracellular water retention. This is not bloating. It is a natural and beneficial effect that enhances muscle hydration and supports muscle-building signals within cells (Antonio et al., 2021). This is another reason creatine monohydrate benefits both strength athletes and beginners who want to improve performance.
When Should You Take Creatine?
You can take creatine at any time of the day. The most important part is taking it every day so your muscles stay full of creatine. Research shows that timing is not as important as consistency (Kreider et al., 2017).
As my personal practice, I like to take creatine after a workout. Science does not indicate that this timing is more beneficial, as creatine works by increasing muscle stores over time rather than immediately replacing ATP after training. Many people prefer taking it after their workout because the muscles are already utilizing nutrients. However, you will still reap the same long-term benefits if you take it before your workout or even with breakfast. The key is to pick a time that you can stick to every day.
Most studies recommend taking 3 to 5 grams of creatine monohydrate per day, with 5 grams being the most common and widely used dose in research. You can mix it with water, juice, or a protein shake. If you take it daily, your muscles will gradually reach full creatine levels in a few weeks.
Conclusion
Creatine benefits anyone who wants to train harder, recover more effectively, and build strength safely and effectively. By supporting ATP production, improving muscle hydration, and increasing total training volume, creatine monohydrate remains one of the most powerful and reliable supplements available. When you combine consistent creatine use with a solid workout routine, balanced nutrition, and proper recovery, you will notice meaningful improvements in performance over time.
If you want to keep learning about training, nutrition, and other creatine benefits that can help you reach your fitness goals, explore the rest of the Tefo Fitness blog. If you want personalized coaching and a tailored nutrition guide, follow the link and fill out the form to schedule a short 15 minute virtual call. This quick conversation will help us understand your goals and show you how Tefo Fitness coaching can support your progress.
References:
Antonio, J., Candow, D., Forbes, S. C., Kreider, R. B., & Willoughby, D. S. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6
Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232–237. https://doi.org/10.1152/jappl.1996.81.1.232
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161–176.
