How does creatine work?

Biologically Effect of Creatine

Creatine is found throughout your body, with 95%Trusted Source of it stored in your muscles.

Most of the creatine in your muscles is phosphocreatine. This contributes to the generation of adenosine triphosphate (ADT), which is the molecular source of energyTrusted Source for your cells.

Your diet and natural creatine levels do not typically maximize muscle stores of this compound.

The average stores are about 120 mmol/kg in someone who weighs 154 pounds (70 kilograms (kg)), but creatine supplements can elevate these stores to around 160 mmol/kgTrusted Source.

During high intensity exercise, the stored creatine helps your muscles produce more energy.

Creatine supplementation could increase the production of phosphocreatine and ADT, leading to enhanced exercise performance.

Once you fill your muscle's creatine stores, any extra is broken down into creatinine, metabolized by your liver, and excreted in urine.

in the Body

Creatine supplementation increases the levels of phosphocreatine (PCr) in muscles, which is used by creatine kinase to regenerate Adenosine triphosphate (ATP) in skeletal muscle. Increased levels of PCr improves exercise performance during high intensity exercise

and muscular strength and endurance.

in Muscles

Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you're exercising.

in the Brain

Creatine, a naturally occurring nitrogenous organic acid found in animal tissues, has been found to play key roles in the brain including buffering energy supply, improving mitochondrial efficiency, directly acting as an anti-oxidant and acting as a neuroprotectant

Creatine is one of the few (alongside protein powder) that lives up to the hype. It's been studied to death for its ability to boost strength, enhance exercise performance, and promote muscle growth-and the science supporting these benefits is solid.
Basically, creatine helps supply your muscles with energy during workouts, so you can push harder and recover better. Think heavier lifts, stronger sprints, with the potential for less muscle soreness the next day.
What's even cooler? Creatine is super low-risk and might be especially helpful for women compared to men. Women of all ages can benefit from taking creatine-especially if your goals include boosting your performance, going for strength gains, or improving recovery, according to Nicole Lund, RDN, a clinical nutritionist, and Gabrielle Lyon, DO, a functional medicine practitioner and WH advisor. "This is partly because women tend to have lower natural creatine stores than men," adds Dr. Lyon-around 70 to 80 percent less, according to a 2021 study in Nutrients. On top of that, women often get less creatine through their diets, making them good candidates for supplementation.

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