What Does Creatine Do?
Quick Answer
Creatine increases your muscles' energy supply (ATP) during high-intensity exercise. Result: more strength, more reps, faster recovery. Also has cognitive benefits. It's the most researched supplement ever. Works for 70% of people. 5g daily is all you need.
Key Points
- Increases ATP (energy) for high-intensity exercise
- 5-10% strength improvement over time
- Also benefits cognitive function
- Takes 2-4 weeks to see full effects
- 5g daily is the standard dose (no loading needed)
Detailed Answer
HOW CREATINE ACTUALLY WORKS:
Your muscles use ATP for energy. Problem: you only have about 10 seconds worth. Creatine helps regenerate ATP faster, giving you more high-intensity fuel.
PROVEN BENEFITS:
1. Increased strength: 5-10% more on compound lifts over time. This is well-documented.
2. More muscle: Allows you to train harder, which builds more muscle. The creatine itself doesn't build muscle directly.
3. Better recovery: Faster ATP regeneration means less fatigue between sets.
4. Cognitive benefits: Your brain uses ATP too. Studies show improved memory and mental clarity, especially under stress or sleep deprivation.
5. May help older adults: Preserves muscle mass and strength during aging.
WHO IT WORKS FOR:
• About 70% of people respond well • 20% are "low responders" • 10% are "non-responders" (usually already have high muscle creatine) • Vegetarians often see bigger effects (they don't get creatine from meat)
WHAT IT DOESN'T DO:
• Doesn't build muscle if you don't train • Doesn't burn fat • Doesn't work instantly (takes 2-4 weeks to saturate)
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineISSN Position Stand on Creatine Supplementation
- reviewCreatine for Exercise Performance: Meta-Analysis
- reviewCreatine and Cognitive Function: Systematic Review
Related Questions
No. Loading (20g/day for a week) saturates faster, but 5g daily gets you to the same place in 3-4 weeks. Most people skip loading to avoid GI issues.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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