Benefits of creatine: what is it and how does it promote muscle growth and training results?
Creatine is one of the most researched and effective supplements. It's not a new fad, but a substance that has been used and studied for decades, and its benefits for muscle growth and performance are undeniable. Creatine is not a shortcut to happiness, but if you train regularly and want to get all the benefits from your development, it 100% deserves a place in your supplement cabinet. But what exactly is creatine, how does it work in our bodies, and why do so many people swear by it?
What is creatine?
Creatine is a natural compound that is already found in our bodies. It is formed in the liver, kidneys and pancreas from amino acids, and is stored mainly in the muscles.
Creatine works as an energy-producing aid in the body. It helps form adenosine triphosphate, or ATP, which is the quick energy store for muscle cells. When you perform an explosive movement, such as a heavy deadlift or a fast sprint, your body uses ATP, which creatine helps to quickly restore.
How does creatine affect muscle cells?
When you use creatine regularly, your muscles are able to store more phosphocreatine. This means that your cells are able to produce more energy quickly, which can be seen in:
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better performance in short sets and heavy lifts
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faster recovery between sets
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as an opportunity to increase training volume (more repetitions or sets)
Creatine can also cause mild hydration within muscle cells, which is not a bad thing. This does not mean swelling or fluid retention "under the skin", but rather water is retained exactly where it is needed, i.e. in the muscles. Contrary to popular belief, creatine is not just for those looking to gain mass or strength, but its benefits are also seen in sports that require fast repetitions, sprints or high intensity.
How does creatine affect the brain and cognitive abilities?
Although creatine is best known as a performance-enhancing supplement, its effects extend beyond the muscles. The brain benefits from creatine, as it uses a lot of energy – in fact, up to 20% of the body’s total energy expenditure. Creatine also acts as a storage form of energy in the central nervous system, which can help improve brain function, such as concentration and memory.
Studies have found that taking creatine supplements can improve cognitive performance, especially in situations where the brain's energy needs are heightened. Such situations can include sleep deprivation, stress, or mentally demanding work. Creatine has been linked to, among other things:
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for better short-term memory
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improving attention and concentration
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to alleviate cognitive fatigue
The cognitive benefits are particularly pronounced in individuals with naturally low creatine levels, such as those following a vegetarian or vegan diet, as creatine is mainly obtained from animal sources.
Creatine myths: why they're not true?
Creatine is a safe and effective supplement, but there are still misconceptions about it. Here are a few common myths that research has debunked:
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"Creatine puts a strain on the kidneys"
This myth is based on misconceptions. Scientific evidence shows that creatine has no side effects in healthy people when used as recommended. Kidney values may appear slightly elevated in lab tests, but this does not mean damage. It is just a normal increase in creatinine levels.
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"Creatine causes fluid retention and swelling"
Yes, creatine binds fluid, but inside the muscle cells, not under the skin. This is a positive thing because it can improve performance and is a sign that creatine is working properly. Many people confuse this “bloating” with improper fluid retention. If weight gain occurs while taking creatine, it is due specifically to fluid balance in the muscles.
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"Creatine is only for bodybuilders"
This outdated claim is unfortunately all too common. Creatine is not just a secret weapon for bodybuilders, it is a low-threshold supplement for everyone. It can be beneficial for virtually anyone who requires physical performance: gym-goers, runners, and even older people who need to maintain muscle strength.
How much creatine per day?
The general recommendation is to take 3–5 grams of creatine per day. If you are using creatine for the first time, you can start with a 5–7 day loading period, during which you take 15–20 grams per day, divided into 3–4 doses. After loading, continue with a maintenance dose of 3–5 grams.
The maintenance dose corresponds to approximately 0.03–0.07 grams per kilogram of body weight, i.e. for example:
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For someone weighing 70 kg, about 3–5 grams per day
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For someone weighing 100 kg, about 3–7 grams per day
When should you take creatine?
Creatine works by being stored in the muscles, so the timing is not critical. What is more important is to take it daily. You can take it in the morning, after training, or with another supplement. Creatine binds fluid to muscle cells, so remember to drink enough water during the day – at least 2.5–3 liters, and more if you exercise a lot or sweat a lot.
If you want to ensure you are getting a high-quality, pure creatine supplement, PTVLABS Power Powder contains 100% creatine monohydrate with no additives. It is an easy way to supplement your daily creatine intake as part of your regular training and recovery. Learn more about the product
