Creatine: how does it work in the body?

It's spoken of as a "booster" for athletes… but behind this reputation, creatine is above all a cornerstone of your cellular energy. So, what is creatine, and how does it truly work in your body?

What is creatine?

Creatine is a molecule naturally produced by the body from three amino acids: arginine, glycine, and methionine.

It is primarily stored in muscle cells as phosphocreatine, where it plays a key role in rapid energy production.

During exertion, phosphocreatine releases a phosphate to regenerate ATP, the energy currency used in every muscle contraction. The result: muscle fibers can sustain intense effort for a short duration, before fatigue sets in.

Creatine intake: what really happens?

Creatine intake, through diet (meats, fish) or creatine supplementation, increases phosphocreatine reserves in the muscles. The higher these reserves, the more quickly the body can produce ATP, thereby improving athletic performance during explosive or repeated efforts.

In practice, creatine increases:

• The ability to exert intense effort for a few seconds;
• Recovery between multiple sets or sprints;
• The volumizing effect of muscles, via intracellular water retention, which also promotes a better environment for muscle development.

Forms of creatine and their effectiveness

Creatine monohydrate remains the most studied and most effective form according to available meta-analyses.

It is safe and well-tolerated in healthy adults when consumed at recommended doses.

Long-term creatine: what are the effects?

Long-term creatine supplementation is not limited to strength gains. Studies also show a positive impact on:

• Maintaining muscle mass during periods of reduced activity;
• Muscle recovery after injury;
• Certain cognitive functions, particularly in situations of fatigue or mental stress.

In summary: what is creatine used for?

As a dietary supplement, creatine primarily serves to optimize energy availability in muscles.

It is an asset for intense efforts, but also a potential support for recovery and the maintenance of muscle mass over time.

Scientific sources

1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017.
2. Persky AM, Brazeau GA. Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacol Rev. 2001.
3. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003.
4. Candow DG et al. Creatine supplementation in aging populations: effects on skeletal muscle, bone and brain. Amino Acids. 2014.