What is creatine and why is everyone talking about it?

Whether it's seen as an ally for muscle building or as a simple supplement, creatine is one of the most studied ingredients in sports nutrition.

But what is creatine really for? Let's take a closer look!

Creatine: definition and role in the body

Creatine is a molecule naturally produced by the body from three amino acids: arginine, glycine, and methionine. It is primarily stored in muscle cells, where it plays a key role in the rapid production of energy.

During short and intense efforts (sprints, heavy weightlifting sets, or even climbing stairs at full speed), creatine acts as an immediate energy reservoir, allowing muscles to maintain a high level of intensity.

It is for this reason that it is particularly favored by bodybuilders and power athletes.

Creatine: what is it actually used for?

Creatine intake is known for:

• Increasing physical performance during explosive or repeated efforts;
• Supporting long-term muscle mass gain, especially by allowing you to lift heavier or perform more repetitions;
• Promoting the regeneration of muscle fibers after intense training;
• Increasing energy reserves in muscles to delay fatigue.

In practice, creatine supplementation does not directly build muscle like protein would, but it creates a favorable environment for progression and muscle growth.

How to take creatine?

The most studied and recommended form remains creatine monohydrate. It is safe, effective, and well-tolerated in healthy adults.

The typical dose is around 3 to 5 grams per day, to be taken continuously.

Contrary to popular belief, it is not mandatory to undergo a loading phase, although some choose to start with 20g spread throughout the day for a week to saturate reserves more quickly.

The important thing is regularity: effects appear after a few days to a few weeks, and are maintained as long as creatine consumption is regular.

Side effects and misconceptions

Creatine is sometimes associated with water retention, which is true… but only within the muscles. This intramuscular retention contributes to better cell volume, without causing the "bloated" or "fluffy" appearance associated with subcutaneous retention.

In healthy adults, no serious study has shown long-term negative effects. Creatine is considered a safe dietary supplement when consumed within the recommended doses.

In summary: what is creatine used for?

Creatine primarily serves to improve energy availability in muscles, which translates to:

• More strength and power,
• Better ability to sustain efforts,
• Indirect support for muscle growth.

Whether it's for athletic performance, maintaining muscle mass, or simply progressing in training, creatine remains a simple, safe, and effective tool for athletes of all levels.

Scientific Sources

1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017.
2. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003.
3. Candow DG et al. Effects of long-term creatine supplementation on muscle function and cognition in older adults. Nutrients. 2021.
4. Cooper R et al. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012.