Creatine is an amino acid (broken-down protein) derived compound produced in the body that serves as the primary fuel source (ATP) for short-duration, high-intensity activities such as sprinting and weightlifting. Creatine is stored primarily in muscle tissue, and it is used for rephosphorylating ADP into ATP. This means that when our muscles use up our energy stores, creatine helps to replenish those stores in a fairly rapid manner. Approximately 2 grams of creatine are found in individuals who do not supplement and maintain a diet that includes animal-based proteins. Those who do supplement can increase their body’s internal creatine pool by 10 to 40% depending on diet and total lean muscle mass.
As a whole, creatine is arguably the most extensively researched and effective supplement available today. Over 500 studies exist about the ergogenic benefits of creatine supplementation, with over 70% of these studies showing significant improvements in performance without any detrimental side effects.
Creatine has been proven to increase lean muscle mass, maximal strength, power, and muscular endurance.
Creatine may also help keep you hydrated in extreme outdoor conditions.
Emerging research suggests that creatine may provide cognitive and overall brain health benefits.
The ISSN (International Society of Sports Nutrition) position on creatine monohydrate (CM) found that short-term CM supplementation has been reported to improve maximal power/strength (5–15%), work performed during sets of maximal effort muscle contractions (5–15%), single-effort sprint performance (1–5%), and work performed during repetitive sprint performance (5–15%). Long-term CM supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance.
Creatine is the most studied and effective supplement ever…period. Over 500 studies have been done on creatine, and none have been shown to cause any adverse side effects. However, you should expect to see big improvements in strength, power, and endurance after taking creatine.