Creatine now holds the title of the most studied supplement on the market, but what does it actually do?

When it comes to sports nutrition and supplementation, creatine is often thought of as the tasteless, white powder to add into your protein shake for additional benefits.

But regardless of how tasteless and bland creatine may appear, understand that it is a powerhouse of supplement that has gained immense popularity.

And for good reason too!

Now to first understand what it does, we must first understand what it is.

Creatine is a naturally occurring compound found in small amounts in certain foods, such as milk and red meat.

Its also naturally produced in the body, but in a smaller quantity than we supplement with (1 grams vs 5 grams) for its performance-enhancing properties.

And we produce it naturally because it plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy source of our cells.

This leads us to our first benefit of creatine:

Increased ATP production

Understand that creatine’s primary function is to enhance ATP production in muscle cells.

During high-intensity activities like weightlifting or sprinting, the demand for ATP is at its peak.

In these instances, creatine helps replenish ATP stores quickly, thus providing muscles with the energy needed for short bursts of intense effort.

By increasing the amount of ATP available, creatine contributes to increased muscle strength and power.

And this isn’t just a theory.

Study after study have consistently shown that supplementing creatine leads to improved performance in high-intensity, short-duration exercises.

Water Retention

Another benefit of creatine is it’s ability to retain increased amounts of water within muscle cells.

This water retention, or cell hydration, is believed to contribute to muscle volume and fullness.

The result is a much fuller, muscular appearance.

But creatine isn’t just for performance and appearance.

Reduced Damage and Inflation

Its actually been linked to reduced muscle cell damage and inflammation as well.

This aides in faster recovery after intense workouts like those we do here at HIIT HART!

This faster recovery enables individuals to train more frequently and with greater intensity, ultimately contributing to long-term muscle growth.

Cognitive Performance

And if all that weren’t enough, studies now show that creatine may also offer cognitive benefits too.

These include supporting brain function, potentially benefiting memory and cognitive processing.

As you can see, the range of benefits extend beyond just the realms of muscle building and physical performance.

By boosting ATP production, enhancing muscle strength and power, promoting cell hydration, expediting muscle recovery, and potentially supporting cognitive function, creatine has rightfully earned its reputation as a go-to supplement for many athletes.