Everything about creatine



What is creatine?

Creatine is a widely used supplement in the fitness industry, it is an organic compound that plays an important role in transporting energy to the muscle. Creatine is naturally present in the body and can be found in many other animals too.

What is creatine used for?

Creatine provides your muscles with energy. When the amount of energy in your muscles increases, you get tired less quickly and you can train for longer. During strength training, you can train more explosively, do more repetitions, train with heavier weights and thus build more muscle mass faster. In addition to more energy in your muscles, creatine also causes less muscle damage after exercise. Besides these effects, creatine is known to draw water into the muscle cells because of its osmotically active property. Water retention will result in weight gain of your fat-free mass.

Potential benefits

  • Improve your exercise performance.

  • Help your recovery after intense exercise.

  • Prevent and/or reduce the severity of injury.

  • Help athletes tolerate heavy training loads.

  • Increase your fat-free muscle mass during training.

Side effects

When taking great amounts of creatine (10-20 grams a day) stomach pain and diarrhea can occur.

How does creatine work?

Your body uses adenosine triphosphate (ATP) for energy. For a muscle contraction, your body uses a phosphate molecule from ATP which will leave you with adenosine diphosphate (ADP). The body cannot use ADP for energy, so when the muscle keeps contracting, the ATP supply will be depleted. Here is where creatine comes in. Your body takes a phosphate molecule from the creatine phosphate and turns ADP into ATP.


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