What Is Creatine?
Since the 1990s, athletes and bodybuilders have used a performance-boosting supplement called creatine. And dozens of studies prove its effectiveness for increasing strength and gaining lean muscle1.
Yet it’s still widely misunderstood by the general population. So what is it exactly?
Well, creatine is a molecule your liver produces and is found in many foods, such as red meat. Inside your cells, creatine is used as a source of energy. To understand how it works, we need to talk about biochemistry.
How Creatine Works
Glycolysis is a process in which glucose from carbohydrates gets broken down to produce adenosine triphosphate or ATP. This ATP is used as energy during short bursts of intense exercise, such as sprinting or weightlifting.
When used as fuel, ATP gives up a phosphate to become adenosine diphosphate or ADP, and it can no longer be used for energy. But creatine supplies phosphate to turn ADP back into ATP so it can be used for energy again.
Supplementing with creatine increases the amount of phosphate available and enables faster regeneration of ADP into ATP. So it’s like having more cellular energy.
With that energy comes greater power output and strength. And that, in turn, boosts performance and increases muscle growth.