The What and Why of Creatine

If you’ve spent time around the gym, you’ve probably heard about creatine monohydrate—one of the most researched and widely used supplements in the fitness world. It’s a go-to for athletes to boost strength, endurance, and overall performance. But what exactly is creatine, and how does it work in your body to power lifts, WODs, and recovery?

What is Creatine Monohydrate?

Creatine is a natural compound found in muscle, primarily composed of three amino acids: arginine, glycine, and methionine. While our bodies produce creatine naturally (and we also can get it from foods like red meat and fish), supplementing with creatine monohydrate can help increase stored levels of creatine in muscle, leading to better performance during short, intense bursts of activity—like a high intensity workout.

How Creatine Works: The ATP Reaction

Creatine boosts adenosine triphosphate (ATP) production. ATP is the body’s primary energy currency. When we perform high-intensity exercises, like a heavy squat or explosive jump, our muscles use ATP for quick energy. However, ATP stores deplete quickly—usually within 10 seconds of intense activity.

Creatine helps replenish ATP by donating a phosphate group to adenosine diphosphate (ADP), regenerating ATP and allowing muscles to sustain more power output during training. By keeping ATP levels high, creatine enables lifting more, pushing harder, and faster recovery.

Beyond physical performance, creatine has been studied for its potential role in supporting brain health. Research suggests that creatine may improve cognitive function and mood by enhancing brain energy metabolism. While creatine is not a replacement for traditional treatments, it may be a useful supplement to support mental well-being, especially for energy depletion, which can be experienced with some mental illness.

How to Take Creatine: Dosage and Recommendations

The recommended dose for creatine monohydrate is straightforward:

• Loading Phase (Optional): For the first 5-7 days, take 20 grams per day, split into 4 doses. This helps saturate your muscles quickly.
• Maintenance Phase: After the loading phase, a daily dose of 3-5 grams is typically sufficient to maintain elevated creatine levels in your muscles.

It’s best to take creatine with plenty of water and, if possible, alongside a meal with carbohydrates for better absorption. Many athletes prefer to take creatine post-workout when muscles are most receptive.

Potential Side Effects of Creatine

Creatine is one of the safest supplements available, but there are a few side effects to be aware of:

• Water Retention: Creatine causes muscles to retain water, which can lead to minor weight gain (from water weight) and a feeling of bloating. This is normal and part of the muscle-hydration process.
• Digestive Upset: Some people may experience mild gastrointestinal issues like cramping or bloating when taking creatine, particularly during the loading phase. To minimize this, spread out your doses and drink plenty of fluids.
• Kidney Concerns (Debunked): Though it’s a common myth that creatine damages the kidneys, extensive research shows that creatine is safe for healthy individuals. However, if a person has a pre-existing kidney condition, they should consult with a healthcare provider before taking creatine.