Creatine
Your cells' rapid-response energy system. Creatine phosphate regenerates ATP faster than any other pathway, making it essential for explosive strength and power. Beyond muscles, it protects the brain during stress and may be the most underrated cognitive supplement.
How Creatine Works
The Phosphocreatine System
When you need instant energy, ATP (adenosine triphosphate) releases a phosphate group to become ADP. Creatine phosphate donates its phosphate to regenerate ATP in seconds - no oxygen needed.
ATP → ADP + Energy (muscle contraction)
Creatine-P + ADP → Creatine + ATP (regeneration)
Why It Matters
- • Faster than glycolysis - immediate ATP regeneration
- • No lactate produced - doesn't cause the burn
- • Limited capacity - ~10 seconds of max effort
- • Replenishes quickly - ready again in 3-5 minutes
Proven Benefits
Strength & Power
5-10% increase in strength and 10-20% in power output. Most consistent effect across all studies.
Muscle Mass
Increases training capacity, water retention in muscle cells, and may enhance protein synthesis signals.
Brain Function
Protects brain under stress, sleep deprivation, and oxygen restriction. May help cognitive performance.
Recovery
May reduce muscle damage markers and speed recovery between high-intensity sessions.
Aging Muscles
Particularly beneficial for older adults. Helps maintain muscle mass and function with age.
Depression/Mood
Emerging research shows potential benefits for depression, especially in women. Brain is metabolically active.
How Your Body Makes Creatine
Your body synthesizes about 1-2g of creatine daily, requiring three amino acids and significant methylation resources:
Step 1: Liver
Arginine and glycine combine to form guanidinoacetate (GAA) in the liver.
Step 2: Methylation
SAM-e donates a methyl group to GAA to form creatine. This uses ~40% of daily methyl groups!
Step 3: Transport
Creatine travels to muscles and brain, where it's converted to phosphocreatine for storage.
Supplementing creatine spares your methylation system - this may be an underappreciated benefit for those with MTHFR variants.
Supplementation
Protocol
- • Maintenance: 3-5g daily (no loading needed)
- • Loading (optional): 20g/day for 5-7 days, then 3-5g
- • Timing: Doesn't matter - just be consistent
- • With food: May improve absorption slightly
Forms
- • Monohydrate: The gold standard. Cheapest and most studied.
- • Micronized: Monohydrate ground finer. Dissolves better.
- • Other forms: HCl, ethyl ester, etc. No proven advantage.
Common Myths Debunked
"Creatine damages kidneys"
False. Hundreds of studies show no kidney damage in healthy individuals. May raise creatinine (a marker), not actual kidney damage.
"Causes dehydration/cramps"
False. Research shows no increase in cramps or dehydration. May actually improve hydration status.
"Need to cycle off"
No evidence for this. Long-term use appears safe. Body doesn't down-regulate creatine transporter with continued use.
"Only for bodybuilders"
Benefits extend to endurance athletes, older adults, vegetarians, and anyone wanting cognitive protection.
Food Sources
Creatine is found almost exclusively in animal foods. Vegetarians have lower muscle creatine stores and may benefit more from supplementation.
Red Meat
Beef, pork, lamb: ~4-5g per kg raw. Cooking reduces content by 25-30%.
Fish
Herring, salmon, tuna: ~3-4.5g per kg. Highest in herring.
Poultry
Chicken, turkey: ~3-4g per kg. Less than red meat but still significant.