Welcome to Creatine.Wiki
| A naturally occuring compound synthesized from amino acids and found in muscle cells. | |
| Natural Sources | |
|---|---|
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| Supplementation | |
| Loading Phase | 20g/day × 5 days |
| Maintenance | 3-5g/day |
| Benefits | |
| Performance | |
| Other | |
| Side Effects | |
| Severe | – |
| Mild | |
| Contraindications | |
Not for people with:
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| Regulatory Status | |
| Legal and permitted by all major sports organizations | |
| Considerations for Populations | |
| Availability | |
| Over-the-counter | |
| Common Forms | |
Creatine Basics
Creatine is a naturally occurring compound found in muscle cells that plays a vital role in energy metabolism and muscle function. While the human body produces a small amount of creatine naturally, and another small amount is obtained through diet (primarily from meat and fish), supplementation has become increasingly popular among athletes and fitness enthusiasts.
Creatine supplementation, most commonly in the form of creatine monohydrate, has been extensively studied and shown to improve muscle strength, power output, and exercise performance, particularly in high-intensity, short-duration activities. Research has consistently demonstrated that supplementation can significantly increase muscle creatine concentrations.
Beyond its well-known benefits for physical performance, emerging research suggests potential benefits for cognitive function and various medical conditions, making it a subject of continued scientific interest and investigation.
Creatine Benefits
Creatine is one of the most extensively studied supplements in sports nutrition, primarily known for its effects on athletic performance and muscle development. When combined with resistance training, it helps build lean muscle mass, enhance strength, and improve high-intensity exercise performance by supporting the body's energy production systems.
Creatine has less pronounced or mixed results when it comes to lower output activies, such as moderate cardio or endurance sports.
Beyond athletics, creatine has emerged as a potentially beneficial compound with wide-ranging effects on human health. Research continues into benefits for mental wellness, cognitive function, anti-aging, various medical conditions, energy metabolism, and even skincare.
Creatine Usage
Creatine is often consumed with plain water, but can also be mixed with various liquids such as milk, fruit juices, coffee, or sports drinks. Some people like to mix creatine with carbs for potentially faster absorption. Others take it in combination with other sports supplements, or it can even be incorporated into cooked foods.
Typical usage involves an optional loading phase (about 20 grams per day for 5 days) followed by a maintenance phase (consistent 3-5 gram daily intake). For more tailored recommendations see the Creatine Calculator.
Creatine supplementation has been used by various populations, including athletes, teenagers, diabetics, and seniors. It can enhance strength and power in women and is compatible with special diets.
Creatine Side Effects
Creatine is generally considered safe for healthy individuals, with research showing no adverse effects from long-term use at recommended doses.
Supplementation can cause several mild short-term side effects that vary from person to person. The most common side effects include water retention, temporary bloating, and occasional gastrointestinal discomfort. These effects are typically temporary and often manageable through proper dosing and hydration. More serious side effects are rare, and research consistently shows that creatine is highly safe.
Creatine Misconceptions
Contrary to some common misconceptions, creatine does not actually cause hair loss, does not damage your kidneys, is not a steroid, and is not banned in any sports.
