The body degrades creatine, turning it into creatinine.
The body must replace creatine loss via its production of creatine or through food or supplements.
It May Increase Muscle Strength and Power
Creatine supplementation increases skeletal muscle creatine levels.
BongkarnThanyakij / Getty Images
Research suggests that creatine monohydrate improves maximal power and strength by 5% to 15%.
Creatine increases intramuscular concentrations ofphosphocreatine, a molecule essential for energy production duringanaerobicexercise.
It Increases Anabolic Hormones
Anabolichormones help build complex molecules in the body.
Creatine interacts with anabolic hormones.
Research yields conflicting results as to whether creatine increases anabolic hormones.
Creatine pulls water into muscle cells, which may explain the temporary water retention.
Creatine provides energy for the brain and neurons.
Creatine crosses the blood-brain barrier, and neurons can make it within the central nervous system.
Brain creatine levels may decrease during stressful conditions.
Supplementing with creatine may have a greater effect on brain function when administered during acute or chronic stress.
Repeated bouts of high-intensity exercise reduce phosphocreatine concentrations.
Less evidence exists on creatines effect on endurance performance.
During aerobic exercise, the body relies on other pathways for energy that do not require creatine.
Still, creatine may be beneficial for aerobic activities depending on the key in and duration of exercise.
Creatine may also minimize muscle damage, soreness, and inflammation among ultra-runners.
Further research is necessary to understand creatines role in endurance sports.
It Is Relatively Safe
Creatine is a relatively safe supplement.
you might take creatine monohydrate supplements daily.
It Is Cost-Effective
Creatine monohydrate supplements are available as gummies, capsules, tablets, liquids, or powders.
On average, creatine monohydrate costs 12 cents per gram.
Creatine monohydrate is the most widely studied and cost-effective supplement form.
Creatine monohydrate offers numerous potential benefits with minimal risk.
If creatine monohydrate may support your health and athletic goals, its cost may be worthwhile.
Athletes Can Take Creatine
Yes, athletes can take creatine.
Whether youre a strength and power or endurance athlete, supplementing with creatine provides benefits.
Creatine supplementation may enhance exercise recovery and heat tolerance and reduce muscle damage, cramping, and dehydration.
Athletes should purchase creatine supplements that are certified as “safe for sport.”
How Much Creatine Do I Need?
No supplement is intended to treat, cure, or prevent disease.
The body tightly regulates creatine, so creatine levels will never drop below baseline.
It generally takes four to six weeks for creatine stores to return to baseline.
You will likely maintain any strength, muscle, or athletic gains achieved with creatine supplementation.
However, you may not see any continued improvements in athletic performance.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Summary
Creatine monohydrate is a popular supplement often taken as an ergogenic aid.
However, its benefits go beyond enhancing muscle strength, power, and athletic performance.
Creatine monohydrate is relatively safe and does not lead to weight gain over time.
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