Creatine Top 5 Benefits - ATP Production & More

Creatine was first discovered in 1832 when it was identified in meat. The word creatine is derived from the Greek kreas for flesh, similar to the word ‘creature’.

Creatine supplementation is widely studied for its benefits in enhancing physical and cognitive performance. Here are the top five benefits:

1. Improved Muscle Strength and Power: Creatine enhances ATP production, leading to increased muscle strength and power during high-intensity exercises.

2. Increased Muscle Mass: Creatine promotes muscle hypertrophy by increasing water content in muscle cells and stimulating protein synthesis.

3. Enhanced Recovery: It reduces muscle damage and inflammation post-exercise, facilitating quicker recovery.

4. Cognitive Function: Creatine may improve cognitive performance and reduce mental fatigue, particularly under conditions of stress or sleep deprivation.

5. Neuroprotective Effects: It shows potential in protecting against neurodegenerative diseases like Parkinson’s by supporting brain energy metabolism.

Creatine is a naturally occurring nitrogenous compound found in the human body. It is produced in the human liver, pancreas and kidneys at a rate of 1-2g daily. (Braun L. 2014) It is synthesized from three amino acids: arginine, glycine, and methionine.

Creatine is stored primarily in skeletal muscle, where it is in dynamic equilibrium with phosphocreatine and is a precursor to adenosine triphosphate (ATP), the main source of energy for muscle activity and many other biological functions. (Braun L. 2014)

While creatine can be obtained through dietary sources like meat and fish, the body also produces it endogenously in the liver, kidneys, and pancreas. In the body, creatine plays a crucial role in energy metabolism, particularly during high-intensity, short-duration exercises such as weightlifting and sprinting. (Branch, 2003)

“The theory behind its use is that supplemental creatine can build up a reserve of phosphocreatine in the muscles to help them perform on demand. Supplemental creatine may also help the body make new phosphocreatine faster when it has been used up by intense activity.

Adding creatine to the diet is known to build up a reserve of phosphocreatine in the muscles to help them perform on demand…” (Mahlqvist, 2011) 

Biochemistry of Creatine:

Once synthesized or ingested, creatine is transported through the bloodstream to various tissues, with about 95% stored in skeletal muscles in the form of phosphocreatine (also known as creatine phosphate). Phosphocreatine acts as a readily available reservoir of high-energy phosphate groups, which are critical for the production of adenosine triphosphate (ATP), the primary energy currency of the cell.

During high-intensity exercise, the demand for ATP increases rapidly. The body uses phosphocreatine to regenerate ATP from adenosine diphosphate (ADP) in a reaction catalysed by the enzyme creatine kinase. This process, known as the phosphocreatine system or ATP-PC system, provides a quick but short-lived burst of energy, which is essential during activities that last for seconds, like sprinting or heavy lifting.

Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. (Kreider R.B. et al 2017)

Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson’s, Huntington’s disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. These studies provide a large body of evidence that creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads. (Kreider R.B et al 2017)

In summary, creatine is a crucial compound in energy metabolism, particularly during high-intensity, short-duration activities. It enhances muscle performance, supports muscle growth, and may have broader health benefits, including neuroprotection. Safe and effective, creatine remains one of the most popular and well-supported supplements in sports nutrition. (Kreider, R.B., 2017)

Are there any safety issues?

Creatine should not be taken in high doses by people with kidney disease and it’s long-term safety has not been established. (Braun, L 2014)

The information provided in this blog post is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional before starting any new supplement, especially if you have a pre-existing condition, are pregnant, or are taking other medications.

References:

Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.

Braun, L., Cohen, M. (2014). Herbs & Natural Supplements - An Evidence Based Guide (4th ed.). Australia: Churchill Livingstone Australia.

Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017).

Mahlqvist, M.L., (2011). Food & Nutrition (3^rd Ed.). Crowns Nest: Allen & Unwin

Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020 Jun 24;12(6):1880.