What is it? Creatine is a natural compound in your body, the body creates its own creatine after eating protein, usually in your liver. Creatine has gone extensive medical research and through dozens of studies, it has shown that it improves athletic performance.

How does it work? Muscles all over the body convert creatine into creatine phosphate, which is then generated into adenosinetriphosphate (ATP), this energy source is used in the body for rigorous muscle exercise. The rate at which your body creates ATP is limited at maximum intensity workouts, because your body uses it faster than it produces it. Creatine supplements increase the phosphocreatine stores in your body, allowing it to produce more ATP to fuel the muscles during strenuous activity.

What are the benefits?

  • Creates a better body energy supply, giving your muscles an extra push.
  • Improves high-intensity muscle performance
  • Speeds muscle growth
  • Increases muscle mass
  • Reduces fatigue and tiredness
  • May improve cognitive performance
  • Increases weight-training performance

How is it consumed? Powder form, capsules and chewable tablets.

Dosage guide and loading: The Protein Works

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Creatine supplementation with specific view to exercise/sports performance: an update
Effects of creatine supplementation on performance and training adaptations
MensHealth – What is Creatine/
Verywellfit – Creatine and what you should know about it
Healthline – 10 benefits of creatine
THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH