More About Creatine

What is Creatine?

Creatine is a natural compound made from three amino acids, arginine, glycine, and methionine. Your body produces it in the liver, kidneys, and pancreas, and stores it mainly in your muscles, around 95%, where it helps produce rapid energy during physical activity.

Creatine monohydrate is the most researched, effective, and affordable form, a creatine molecule bound to a water molecule. It's widely considered the gold standard for supplementation.

Why Take Creatine?

Creatine is one of the most trusted and studied supplements for physical performance. It contributes to increased physical performance in successive bursts of short term, high intensity exercise, such as repeated sprints or sets. It also helps support ATP production, your body's energy currency, and may increase muscle volume by drawing more water into the muscle cells.

How It Works

Creatine is stored as phosphocreatine in muscle tissue, where it helps regenerate ATP, adenosine triphosphate, the molecule your body uses for high intensity movement. More phosphocreatine means faster ATP regeneration, which supports performance during repeated bursts of effort.

How to Take It

Dose - 3 to 5g per day.

When - anytime, consistency is more important than timing, though emerging evidence suggests creatine may be slightly more effective when consumed after exercise compared to before.

Quick Facts

Not a steroid, not a hormone, it's a natural compound your body makes.

It may cause temporary water retention in muscles, making them look fuller.

Roughly half of your creatine comes from red meat and seafood.

Widely researched for safety in healthy individuals at recommended doses.