Creatine is one of the most researched supplements in the fitness world, but despite its popularity, there’s still a lot of confusion about what it does and whether you actually need it. Understanding how it works can help you make an informed decision about adding it to your routine.
What Creatine Does in Your Body
Creatine is a naturally occurring compound found in your muscles and brain. Its primary role is to help produce ATP (adenosine triphosphate), which is the energy your cells use for quick bursts of activity. The more readily available ATP you have, the longer and more intensely you can perform short-duration, high-intensity activities like weightlifting, sprinting, or jumping.
When you supplement with creatine, your muscles store more phosphocreatine, which can then be converted into ATP during exercise. This translates into increased energy for your muscles, potentially improving strength, endurance, and overall performance.
Forms of Creatine
Creatine comes in several forms, with creatine monohydrate being the most studied and widely used. Other forms include creatine HCL, creatine ethyl ester, and buffered creatine, but research consistently shows that creatine monohydrate is both effective and safe.
Who Might Benefit From Creatine
- Athletes and weightlifters: Those performing repeated short bursts of high-intensity activity often see noticeable improvements in strength and performance.
- Older adults: Some studies suggest creatine may help maintain muscle mass and support functional strength as we age.
- Vegetarians and vegans: Since creatine is mostly found in meat and fish, those on plant-based diets might benefit more from supplementation.
If you’re looking for a convenient way to supplement, Momentous Creatine is a trusted option that has shown consistent results in research-backed studies.
How to Take Creatine
Most people follow a simple dosing protocol:
Loading phase (optional): 20 grams per day divided into 4 doses for 5–7 days.
Maintenance phase: 3–5 grams daily.
Creatine can be taken any time of the day, though many prefer to pair it with a post-workout shake or a meal containing carbohydrates for improved absorption. It’s important to stay hydrated, as creatine draws water into your muscles.
Myths and Facts About Creatine
Myth: Creatine causes kidney damage.
Fact: Research shows that creatine is safe for healthy individuals when taken in recommended doses. Those with pre-existing kidney conditions should consult a doctor before use.
Myth: Creatine leads to excessive bloating.
Fact: Some water retention in muscles can occur, but this is usually mild and temporary. Proper hydration can minimize bloating.
Myth: Only bodybuilders benefit from creatine.
Fact: Creatine benefits anyone performing high-intensity, short-duration exercises and may even support cognitive function in certain populations.
Should You Take Creatine?
Creatine isn’t a must-have for everyone, but it can be a valuable tool if your goals include improving strength, increasing power output, or maintaining muscle mass. If your diet already contains adequate amounts from meat and fish, supplementation may be less critical. However, for plant-based eaters or those wanting an extra edge in performance, creatine can make a noticeable difference.
Momentous Creatine is a reliable option for those looking to try it.
The Takeaway
Creatine is one of the most well-researched and safe supplements available. Its ability to boost ATP production makes it particularly effective for short bursts of high-intensity activity. While it isn’t essential for everyone, it can help athletes, older adults, and plant-based eaters support their energy, strength, and muscle health.
Remember, supplements are most effective when paired with consistent training, adequate protein, and a balanced diet. Creatine is a tool, not a replacement for foundational health habits.
References
PubMed – Creatine supplementation and exercise performance
Healthline – 10 Health and Performance Benefits of Creatine