What Is Creatine?
Creatine is made from precursors involving 3 amino acids: glycine, arginine and methionine. Our bodies synthesise around 1 gram a day, with individual variation. It is all chemistry, just like the countless processes that keep us alive! Creatine also occurs in food; a kilogram of some meats may contain around 5 grams. So yes, your grandparents may consume creatine without entering the CrossFit Games.
Which form of creatine is best?
Products include buffered creatine and creatine ethyl ester, but there is no consistent evidence that these costlier forms outperform creatine monohydrate. Creapure is one branded source; the strongest evidence concerns creatine monohydrate itself, rather than requiring that particular brand.
What is creatine used for?
Creatine is often associated with muscle gain, but it can also support repeated high-intensity performance during other training goals. Together with resistance training and sufficient protein, it may help maintain muscle. It increases muscle creatine and often intracellular water, but that does not directly mean cells burn more fat or stop breaking down protein. Use during injury or inactivity requires individual assessment because results are mixed.
How should creatine be taken?
Creatine can be taken with water. Juice, honey or high-glycaemic foods are not required. Maintain appropriate hydration for your activity and conditions; creatine does not create a universal need to force extra water.
When should creatine be taken?
Consistency matters more than an exact pre- or post-workout time. The aim is to maintain muscle creatine stores, including phosphocreatine, which helps regenerate ATP for rapid energy supply.
How much creatine should be taken?
An initial loading phase of 15–20 g daily can raise stores faster but is not essential. The original weight-based example uses 0.08 g/kg: 5.6 g daily for a 70 kg person. Many studied maintenance protocols use around 3–5 g daily. The source’s suggestion of stopping after every 5 weeks for 2–3 weeks is not routinely necessary; ongoing use should depend on suitability and the plan.
Is creatine safe?
Creatine monohydrate is well studied and generally well tolerated by healthy adults at appropriate doses. Research has not shown consistent liver or kidney damage in healthy users following established protocols. This does not establish safety for every medical condition or age group. Research into other health applications, including cognition and glucose metabolism, is ongoing and should not be treated as a promise of treatment.
However, responses vary. The original estimate of 20–30% “non-responders” is not a fixed rate for all outcomes. Training, initial muscle stores, diet and the measured outcome influence results. Plan and review supplementation individually, particularly with kidney disease, medication, pregnancy or other clinical concerns.
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