CREATINE // Physical Benefits (pt.1)
When it comes to supplements that actually do what they claim, creatine consistently rises to the top. It’s the most researched, safest, and most effective performance supplement available today. If you're training hard, trying to build strength, increase muscle mass, or simply improve your recovery, creatine could be the missing link in your routine.
Let’s break down what creatine is, how it works, and why it's become a go-to for athletes, gym-goers, and health professionals around the world.
What Is Creatine?
Creatine is a naturally occurring compound found in your body—mostly in your muscles, but also in your brain. It's made up of three amino acids: arginine, glycine, and methionine. Your liver, kidneys, and pancreas produce small amounts of it each day.
We also get creatine from animal-based foods like:
Red meat
Poultry
Fish
However, the amount you get from food is relatively small (around 1 gram per day), and it’s not enough to fully saturate your muscles with creatine, which is where supplementation comes in.
How Creatine Works in the Body
Here’s the quick science:
Creatine’s main role is to replenish ATP (adenosine triphosphate)—your body’s primary energy source for short bursts of power, such as sprinting, lifting weights, or explosive movements. When you're training hard, ATP gets used up quickly. Creatine helps you regenerate ATP faster, meaning you can work harder, lift heavier, and recover quicker.
Creatine and ATP Resynthesis
[Glucose] ➡ [ATP] ➡ [Energy for movement]
[ATP used] ➡ [ADP] ➡ [Creatine donates phosphate] ➡ [ATP restored] ➡ [More energy]
Think of creatine as extra fuel in the tank for your muscles.
Top Physical Health Benefits of Creatine
Increased Strength and Power Output
Creatine helps your muscles produce more energy during high-intensity training. Numerous studies show consistent strength gains in people supplementing with creatine—especially in compound lifts like squats, deadlifts, and bench press.
Enhanced Muscle Growth (Hypertrophy)
By helping you train harder and recover faster, creatine indirectly supports muscle growth. It also increases water content within your muscle cells, making them look fuller and more volumized—this may also trigger growth-related pathways in the muscle.
Improved Training Volume and Recovery
Creatine allows for more reps, more sets, and shorter rest periods. Over time, this adds up to better training sessions and greater progress. It also reduces muscle damage and inflammation, which means you recover faster between workouts.
Supports Performance Across All Age Groups
Contrary to popular belief, creatine isn’t just for bodybuilders or sprinters. It benefits:
Older adults by helping maintain muscle mass and function
Women with improved strength and lean mass
Teen athletes (under supervision) looking to improve sports performance safely
Injury Prevention and Rehab Support
Studies have shown that creatine can:
Protect against muscle strain’
Support recovery from injury
Improve muscle function in those rehabbing from surgery or immobilization
How to Supplement Creatine
FORM:
The most common and effective form is creatine monohydrate. It’s:
Affordable
Stable
Backed by over 30 years of research
LOADING:
Loading phase (optional): 20g/day (split into 4 doses) for 5–7 days
MAINTENANCE:
Maintenance phase: 3–5g/day, every day
Or, skip the loading phase and simply take 5g per day, every day—it just takes a few weeks longer to reach saturation.
💧 Tip: Creatine works best when taken consistently and with plenty of water.
Is Creatine Safe?
Yes—overwhelmingly yes. Creatine is:
The most studied supplement in sports nutrition history
Proven to be safe for long-term use
Not harmful to the kidneys or liver in healthy individuals
In Summary: Why You Should Consider Creatine
Creatine is one of the few supplements that truly lives up to the hype. If your goal is to:
Get stronger
Build muscle
Improve performance
Recover faster
…then creatine deserves a spot in your routine.
Stay tuned for Part 2, where we’ll dive into the lesser-known (but equally fascinating) cognitive benefits of creatine, including its effects on brain health, memory, mood, and more.