Quick Facts:

• What it is: A naturally occurring compound made from three amino acids and stored primarily in muscle tissue. 
  
• Primary form: Creatine monohydrate is the most researched and commonly used form of creatine. 
  
• Main benefit: Helps support performance during short-duration, high-intensity exercises such as weight training and sprinting. 
  
• Found naturally in: Red meat, seafood, and foods derived from animal sources. 
• Stored in: Primarily skeletal muscle as phosphocreatine. 
• Best known for: Supporting strength, power output, muscle growth, and exercise performance when paired with training. 

Creatine is a naturally occurring compound produced by the body and stored primarily in skeletal muscle. It plays an important role in the production of adenosine triphosphate (ATP), the body's primary source of quick energy. During short bursts of intense activity, phosphocreatine helps replenish ATP, allowing your muscles to continue performing at a high level. 

Although the body naturally produces creatine and obtains small amounts through foods such as red meat and fish, supplementation can increase muscle creatine stores beyond their normal levels. This increase may help support strength, power, exercise performance, and muscle-building efforts when combined with a structured training program. 

How Creatine Works

When performing movements like weightlifting, sprinting, jumping, and high intensity interval training, your muscles rapidly use ATP for energy. Because your ATP stores are limited, phosphocreatine helps recycle ATP, proving an additional source of energy. Higher muscle creatine levels may improve training capacity, allowing you to perform more work overtime. 

Common Myths About Creatine

Potential Side Effects

Water Retention

Some users experience temporary increases in body weight from water being drawn into muscle cells, particularly during the initial stages of supplementation. 

Digestive Discomfort

Some individuals may experience bloating, diarrhea, nausea, and stomach discomfort. However, these effects are more common when large amounts of creatine are consumed at one time. 

Weight Gain

A modest increase in body weight may occur due to increased water stored within muscle tissue. This is not the same as gaining body fat. 

Individual Considerations

Individuals with pre-existing kidney conditions should consult a healthcare professional before taking creatine supplements. Research in healthy individuals generally has not shown evidence of kidney damage from recommended creatine use.