What is creatine and how does it work?

Creatine is a compound that your body produces. It is made in the liver from a combination of three amino acids - arginine, glycine and methionine. While everyone already has a certain amount of creatine in their bodies, vegetarians usually have much lower amounts, owing to the fact that the best natural food sources for creatine production are meat and fish. Creatine’s main function is to provide your muscles with energy during short-duration, high intensity movements. But how does creatine do this?

There is a compound in our body called adenosine triphosphate (ATP) and when it reacts, it creates your body’s quickest useable form of energy – this is valuable when you are doing quick high energy activities, such as sprinting or weight lifting. This quick burst of energy comes from the chemical process of breaking down ATP into two simpler chemicals – adenosine diphosphate (ADP) and inorganic phosphate. However, our bodies don’t have a limitless supply of ATP and the two remaining chemicals do not have energy-producing properties. This is where creatine steps in. Creatine binds with the phosphorus in your body to form creatine phosphate (CP). CP has the ability to react with the leftover ADP in your body and turn it into ATP – thereby creating more energy for your muscles

What benefits does creatine offer?

Increase Energy Levels. As mentioned above, creatine’s main function is to provide your muscles with a burst of energy. When you supplement with creatine and provide your muscles with a continual supply of ATP, you’ll increase your energy levels which will allow you to increase both the intensity and duration of your athletic activity.

Muscle Volumization. Volumization is the process by which water is pulled into the muscle cells, and creatine has been shown to cause Muscle Volumizing. This process causes muscles to swell with the increased water and therefore increase the size of your muscles. Note: Because the water is being pulled into your muscles from other cells in your body, it’s essential that you increase your water intake while taking creatine in order to prevent dehydration and subsequent muscle cramping. See our Creatine FAQ on side effects for more information.

Stimulates Protein Synthesis. Protein synthesis is the process of making protein in the cells, and is essential for muscle growth. As we’ve seen, creatine causes water to be pulled into the muscle cells and increases muscle volume. This increase in pressure stimulates protein synthesis and minimizes protein breakdown – both of which contribute to greater muscles gains.

Increased Mental Alertness. Recently, there have been some studies done on creatine’s effects on mental performance. One such double-blind study was conducted at the University of Sydney with interesting results: the participants who were given creatine scored higher in memory and analytical skill tests than those who were given the placebo. It is believed that this is because creatine is an antioxidant that can cross the blood-brain barrier and increase oxygen to the brain, reducing mental fatigue and increasing mental alertness.

Work out Longer and Harder. Once the ATP supply in the muscle has run out, your body turns to a process called glycolysis to create energy. Unfortunately, the by-product of this process is lactic acid – and when lactic acid builds up, it creates that burning sensation in your muscles, which shortens the time you are able to work out. The process of ATP regeneration has been shown to reduce lactic acid build-up as your body will not need to rely on the process of glycolysis. This allows you to work out longer and harder and with less fatigue.

 

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