It's often referred to as a "booster" for athletes... but beyond this reputation, creatine is above all a cornerstone of your cellular energy. So, what is creatine, and how does it really 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 mainly stored in muscle cells in the form of phosphocreatine, where it plays a key role in rapid energy production.
During exercise, phosphocreatine releases a phosphate to regenerate ATP, the energy currency used in each muscle contraction. Result: muscle fibers can sustain intense effort for a short period before fatigue sets in.
Creatine intake: what really happens?
Creatine intake, via food (meats, fish) or creatine supplementation, increases phosphocreatine stores in muscles. The higher these stores, the more quickly the body can produce ATP, thus improving athletic performance during explosive or repeated efforts.
In practice, creatine increases:
- The ability to sustain 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 effective form according to the available meta-analyses.
It is safe and well-tolerated in healthy adults when consumed at recommended doses.
Long-term creatine: what are the effects?
Creatine supplementation, in the long term, is not limited to strength gains. Studies also show a positive impact on:
- The maintenance of muscle mass during periods of reduced activity;
- Muscle recovery after injury;
- Certain cognitive functions, especially in situations of fatigue or mental stress.
In summary: what is creatine 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
- Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017.
- Persky AM, Brazeau GA. Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacol Rev. 2001.
- Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003.
- Candow DG et al. Creatine supplementation in aging populations: effects on skeletal muscle, bone and brain. Amino Acids. 2014.