Despite being one of the most well-researched sports nutrition supplements around, there still seems to be a lot of misunderstanding surrounding Creatine. In this article I will attempt to clear up some of this confusion, explain exactly what creatine is, introduce Five Big Benefits of Creatine, and provide a few links to some of the relevant research.
What is Creatine?
First of all, let’s take a look at what exactly creatine is. Here is a simplified description: the basic currency of energy in your body is adenosine triphosphate (ATP). When your body uses it, it gives up a phosphate group becoming adenosine diphosphate (ADP).
Creatine is stored as creatine phosphate (CP) in your body. Before your body starts using glucose for energy, it first breaks down ATP as a quick energy source. So when your body needs energy quickly (ie: power for the first few reps), the creatine “donates” its phosphate to the ADP, which becomes ATP, providing your cells with some extra energy.
Creatine is a completely safe, natural food supplement. It is already present in our bodies and in many of the foods we eat (especially meat).
Research says that “there appears to be no strong scientific evidence to support any adverse effects…”
Here is a great interview with Examine.com that covers most of the basics about supplementing with creatine: