How does creatine work in the body?

In bodybuilding, creatine is an essential amino acid. But how does creatine work in the body? In this article, Nutrimuscle explains in detail what happens in your body after creatine supplementation.

Table of contents:

• What is creatine?
• How does creatine work in the body?

What is creatine? 

Creatine is a non-essential amino acid derivative present in large quantities in the body. It is synthesized by the liver and pancreas. It is also found in certain food products, including meat. Formerly considered a doping product, creatine was banned in France until the 2000s. Today, it is recognized as a safe food supplement. Both children and adults can consume it.

How does creatine work in the body?

Creatine helps produce energy. When taken as a dietary supplement, it replenishes creatine phosphate stores in the muscles.

From a molecular point of view, it is ATP (adenosine triphosphate) that gives energy to the cell. It contains three molecules of phosphorus. Once released, adenosine triphosphate becomes diphosphate. Thanks to the release of a molecule of phosphorus, the cell releases energy.

Creatine in the body can bind to a phosphorus molecule to replenish ATP and increase energy delivery time to the cell. The goal of supplementation is to maintain these ATP stores consistently to delay fatigue.

A cell contains creatine thanks to an endogenous source (synthesized by amino acids) or an exogenous source (natural diet, supplementation). In people who do not eat meat, it is noted that creatine stocks are lower than average, because this amino acid is found in large quantities in red meat.

Endogenous synthesis depends on individuals. Some people do not depend on diet because their body is able to produce enough creatine, other people depend on exogenous intakes due to a much lower synthesis, or even absent in some pathological cases.

Creatine supplementation helps saturate muscle and brain cells to speed up metabolism. In this way, sports performance is optimized but also cognitive performance.

By saturating ATP stores, the body feels less fatigue and can push its limits. Athletes train longer or at a higher intensity, which helps build strength. This is because creatine does not build muscle fibers. The retention effect allows you to train more intensely, which results in muscle gain. On average, creatine users notice a muscle increase of 5 to 15%.

Creatine has many benefits throughout the body. These include:

• Improving sports performance
• Prevention of heart failure
• More energy
• Decrease in glucose levels present in diabetic people
• Ease of learning

In endurance sports, however, creatine does not particularly improve performance. When supplementing, it is important to drink enough to avoid muscle cramps and dehydration.

Although it is essential for any bodybuilding practitioner, creatine is also very useful for sedentary people, students during exam periods or young children in the learning phase. To learn more about the effects of creatine, we invite you to read our article on the subject.