What Is Creatine?
One of the most studied supplements in sports nutrition -- what it actually does, and why athletes use it.
A naturally occurring compound
Creatine is made naturally in the liver and kidneys, and stored mostly in skeletal muscle. It also occurs in foods like red meat and fish, though usually not in amounts close to what a supplement provides.
How it works
Muscle cells use a molecule called ATP for quick bursts of energy. Creatine helps regenerate ATP faster during short, high-intensity efforts -- think heavy lifts or sprints -- which is why it is most associated with strength and power performance rather than long-duration endurance work.
Typical use
Creatine monohydrate is the most researched form. A common approach is 3-5g per day, taken consistently -- daily intake matters far more than the exact time of day. Some people start with a short "loading phase" of higher doses to saturate muscle stores faster, but it is not required to see benefits over time.
Worth knowing
This is general information, not medical advice -- if you have kidney concerns or take other medication, check with a doctor before adding any new supplement.
