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What Is Creatine And What It Does To Our Body?

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized within the body, primarily in the liver, kidneys, and pancreas. It is a popular and well-researched dietary supplement that has been widely used by athletes, including bodybuilders, to enhance performance and support muscle growth. Here's an overview of creatine and its benefits in the context of bodybuilding:

What is Creatine?

Chemical Structure:

Creatine is composed of three amino acids: arginine, glycine, and methionine.

It exists in various forms, with creatine monohydrate being the most researched and commonly used in supplements.

Natural Sources:

Small amounts of creatine are found in animal-based foods like red meat and fish. However, the amounts obtained through diet are relatively low.

Creatine Synthesis:

The body can synthesize creatine from the amino acids mentioned above. The majority of creatine is stored in muscles.

How Creatine Works:

Energy Storage:

Creatine plays a crucial role in the regeneration of adenosine triphosphate (ATP), the primary energy currency of cells.

During short-duration, high-intensity activities (such as weightlifting or sprinting), ATP is rapidly utilized. Creatine helps regenerate ATP, allowing for sustained energy production.

Cell Hydration:

Creatine pulls water into muscle cells, leading to increased cell hydration. This cell volumization may contribute to a temporary increase in muscle size and improved cell function.

ATP Recycling:

Creatine facilitates the recycling of adenosine diphosphate (ADP) back into ATP, allowing for a more rapid restoration of energy during brief, intense efforts.

Benefits of Creatine in Bodybuilding:

Increased Strength and Power:

Creatine supplementation has consistently been shown to improve strength and power during resistance training and high-intensity activities. This allows for increased work output in the gym.

Enhanced Muscle Recovery:

Creatine may help reduce muscle damage and inflammation, leading to faster recovery between intense training sessions.

Muscle Growth (Hypertrophy):

Creatine has been associated with an increase in muscle cell volume, which may contribute to muscle growth over time.

It may also promote the activation of satellite cells, which play a role in muscle repair and growth.

Improved High-Intensity Performance:

Bodybuilders often perform exercises requiring short bursts of high-intensity effort. Creatine supplementation can enhance performance in these types of activities.

Increased Anaerobic Capacity:

Creatine has been shown to improve performance in short-duration, anaerobic activities by providing a rapid source of energy.

Cell Hydration and Pump:

The cell volumization effect of creatine can contribute to a fuller, more pumped appearance in muscles.

Usage and Dosage:

Loading Phase:

Some individuals choose to initiate creatine supplementation with a loading phase of around 20 grams per day (divided into smaller doses) for 5-7 days to saturate muscle stores.

Maintenance Phase:

Following the loading phase, a maintenance dose of 3-5 grams per day is commonly recommended.


Creatine can be taken at any time of the day, but some people prefer to take it around workouts for convenience.


Purity of Creatine Monohydrate:

Creatine monohydrate is the most researched and well-established form. When choosing a supplement, it's advisable to opt for high-quality, pure creatine monohydrate.


Adequate hydration is important when using creatine, as it may increase water retention in muscle cells.

Individual Response:

While most individuals respond positively to creatine supplementation, individual responses may vary.

Consultation with Healthcare Professionals:

Before starting any supplementation regimen, it's advisable to consult with a healthcare professional, especially for individuals with pre-existing health conditions.

In summary, creatine is a widely researched and effective supplement that can benefit bodybuilders by enhancing strength, power, muscle recovery, and overall performance during high-intensity training. Its ability to support ATP regeneration and muscle cell volumization makes it a valuable tool in the bodybuilder's toolkit for achieving muscle growth and improved exercise performance.


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