Creatine is a combination of three amino acids: glycine, arginine and methionine. Certain foods, such as red meat, contain creatine. However, the amount is small and some can be lost during cooking preparation. Therefore, if you’re looking to increase your body’s stores then you’re better off taking a supplement to do so.

Creatine helps replenish energy supplies in the cell. That is, creatine helps replenish adenosine triphosphate (ATP), which is the energy source the body uses to perform tasks, such as muscle contraction.

In order for a muscle to contract, an enzyme in the cell cleaves off a phosphate molecule from ATP. The reaction produces energy, which the body uses to fuel the contraction, as well as a phosphate molecule and adenosine diphosphate (ADP).

Muscle cells contain a small amount of ATP (about 3-10 seconds worth) and need to constantly replenish supplies in order to continue to contract. That’s where creatine comes in.

When creatine enters into the cell, it combines with a phosphate molecule to become creatine phosphate (CP). In order for the body to rejuvenate ATP supplies, it requires CP, which donates its phosphate molecule to ADP to form ATP.

Creatine increases cellular energy levels as stored by increases in new creatine-phosphate bonds. This stored energy is made available during high-intensity, short-burst activities before oxygen-dependent energy systems can be deployed by the body.

While there are a variety of different forms available (buffered, hydrochloride, etc.), creatine monohydrate is the most well studied and no other version has consistently been shown to be superior.

To help saturate the muscles with creatine, it’s suggested to follow a loading phase for the first 5-7 days by consuming 20g per day, divided into 4 servings (5g per serving). Afterwards, follow a maintenance phase by consuming 1 serving per day (before or after a workout).

Creatine attracts water. This is one of the reasons why muscle cells increase in size with elevated creatine levels. Therefore, if you’re going to supplement with creatine then be sure to consume plenty of water throughout the day (1-2 litres).