About Creatine

About Creatine
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Creatine monohydrate is one of the few supplements that have good scientific backing. Decades of research show creatine helps enhance muscle and strength gains. Swipe left to learn all about creatine [1].
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First, what is Creatine? Creatine is a compound used in human energy production. The energy currency of the body is known as ATP, during high-intensity exercise, we use creatine to resynthesize ATP and provide fuel for training. So when you have elevated muscle creatine stores, you can sustain high-intensity exercise for longer.
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The main benefits of creatine are improved performance and muscle development. Because creatine plays a central role in energy production, research shows that supplementing with creatine improves your strength performance [2]. And if you are able to perform better in training, the results you get out of your training also improve.
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Another cool benefit creatine has is related to brain function. In a 2018 review of 6 studies, it was found that creatine supplementation slightly enhances cognitive abilities, like improved memory [3]. Just like a muscle, the brain uses creatine to resynthesize ATP. So creatine supplementation may help with enhancing brain energy metabolism.
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About how to use creatine, for most people, taking 3-5g of creatine monohydrate per day is sufficient. It’s possible to have a loading phase for 1-week to accelerate the pace at which your muscles are saturated with creatine. But over time, you get the same benefits when taking 3-5g of creatine daily [4].
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Lastly, about the safety of creatine, a 2017 position stand by the International Society of Sports Nutrition concludes that creatine in recommended doses is safe for healthy people [1]. Numerous research reviews support this [5, 6]. And this makes sense. Creatine is a naturally occurring compound that your body also produces on its own. With supplementation, we just help the body saturate muscle creatine stores.