Creatine 101
By Lizzie Streit, MS, RDN, LD
If you follow trends in the nutrition and wellness space, chances are you’ve heard about creatine. This supplement has been used for decades but is currently in vogue, thanks to renewed interest in claims that it helps boost exercise performance and brain function.
While those benefits sound appealing, you may be wondering about the science behind them and how creatine actually works in the body. This article reviews the basics of creatine to help inform you of how this molecule may play a role in your health goals.
Creatine Basics and Functions
Creatine is a molecule that’s naturally produced in the body. It’s made from amino acids, the building blocks used to create proteins, and is primarily stored in the muscles with smaller amounts in the heart and brain. Approximately half of the amount of creatine needed per day is made in the body, while the other half can be obtained from dietary sources.
The main role of creatine is helping cells maintain energy in the form of adenosine triphosphate (ATP), especially during states of high energy needs like exercise. By replenishing energy stores in muscle cells, creatine can improve how the body performs. In other words, creatine helps augment performance and can even contribute to increased muscle strength and mass.
State of the Research
Several studies back up the idea that creatine supplements, specifically in the form of creatine monohydrate, improve high intensity exercise performance. Creatine has been shown to make it harder for the muscles to reach exhaustion, improve muscle strength, and boost power in activities ranging from cycling, sprinting, and endurance sports with bursts of intensity.
While the effects of creatine on athletic performance are well-studied, other proposed benefits don’t have as much research. However, studies on the effect of creatine on brain health continue to grow.
A mix of animal and human studies suggest that creatine may improve brain function, likely through a mechanism similar to how it replenishes energy in muscle cells. Specifically, increased consumption of creatine through supplements and dietary sources may help with short-term memory in older adults.
Food Sources and Supplements
It’s clear that creatine plays important roles in the body. To ensure you are getting enough creatine to support these roles, include red meat and fish (especially beef, pork, salmon, and cod) in your meals. Most healthy adults can meet their creatine needs through a well-balanced diet like what is provided in our 1200 calorie meal plan.
Athletes looking to boost performance and vegans or vegetarians who don’t eat any or enough creatine-containing foods may benefit from taking a supplement. It’s typically recommended to take 3 to 5 grams of creatine monohydrate per day, but it depends on individual circumstances. If you are curious about whether a creatine supplement is right for you, discuss with your healthcare provider before pursuing one.
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