What Is Creatine and How Does It Actually Work?
Let’s talk about one of the most misunderstood supplements out there: creatine.
I feel like creatine either gets labeled as something only bodybuilders take to “get huge,” or it’s something people avoid entirely because they’ve heard it’ll “make you bloated” or “ruin your kidneys.” The truth? Creatine is actually one of the most well-researched, safe, and effective supplements you can take, if you understand what it does and how it works in your body.
What Is Creatine, Really?
At its core, creatine is a compound your body already makes on its own. It’s synthesized from three amino acids—arginine, glycine, and methionine—and stored primarily in your muscles. You also get a small amount from foods like red meat and seafood.
But here’s the thing: the amount your body produces or gets from food usually isn’t enough to saturate your muscle stores. That’s where supplementation comes in.
How It Works
Let’s break it down simply.
Your body runs on ATP (adenosine triphosphate). It’s basically the energy currency your cells use for everything—especially during short bursts of intense effort like sprinting, lifting, or even just powering through a tough part of your day.
The problem? Your ATP stores get used up quickly. Like, within seconds. That’s where creatine steps in.
Creatine helps regenerate ATP faster by donating a phosphate group to ADP (adenosine diphosphate), turning it back into usable ATP…I hope I haven’t lost anyone yet! So, when you take creatine consistently and saturate your muscle stores, your body becomes more efficient at recycling and producing energy in those short, high-intensity windows.
That’s why you’ll often hear that creatine helps with strength, power, and muscle endurance. Because it literally helps you perform better on a cellular level.
I have taken creatine on and off for years. For me, it’s about longevity, performance, and supporting my brain and body. There’s also growing research around creatine’s impact on cognitive function and bone health (blog coming soon on this one). And if you’re someone who trains hard, has a demanding schedule, or just wants to support overall physical output, it’s worth considering.
And no, it doesn’t bloat you if you’re using it properly. Most of the “bloat” people talk about is just your muscles holding more water inside the muscle cell, which is actually a good thing.
A Few Quick Notes
- Type matters: Stick to creatine monohydrate. It’s the gold standard, proven, inexpensive, and effective.
- Timing doesn’t matter as much as consistency: Just take it daily. Five grams a day. That’s it.
- Hydrate: Since creatine pulls water into your muscles, you’ll want to stay on top of your hydration.
Final Thoughts
Creatine isn’t magic. It’s not going to make you shredded overnight, double your bench press, or make you gain a ton of weight. But it is a solid tool that supports your body’s natural ability to produce energy. And in a world that constantly drains us—mentally, physically, emotionally—I’ll take any honest edge I can get.
As always, talk to your healthcare provider first before starting any new supplements.
