How Does Creatine Supplementation Work?
Mar 06, 2023
How Does Supplementing with Creatine work?π€
Let’s use a simple analogy to explain the overall gist before getting into specifics.
You can think of supplementing with creatine just like you would think about watering a plantπͺ΄
Let’s say you planted basil seeds in a pot in your backyard. You could let nature do its thing and those basil seeds would grow over time as it rained periodically π¦οΈ
Or you could wake up every morning and water it yourself, ensuring that it grows at an efficient rate β±οΈ ...so you could use it sooner to make pesto π
Supplementing with creatine is equivalent to you taking the extra step to water the plant every day, versus waiting for it to eventually rain and grow on its own.
β¬οΈ This analogy isn’t perfect (most plants don’t need watering every day), but hopefully, it helps you understand the general concept more easily π
Alright, now for all you nerds out there who want to understand the specifics, let’s getttt nerdyyyy π€ π
The body uses ATP (adenosine triphosphate) primarily for energy.
ATP = the “energy currency” of our cellsβ‘
Triphosphate = 3οΈβ£ phosphates
When you use ATP for energy, you burn off one of the phosphates and it becomes ADP (adenosine diphosphate).
Diphosphate = 2οΈβ£ phosphates
Your body can't utilize ADP for energy π βοΈ because it needs that 3rd phosphate…so it needs to become ATP again!
This will happen naturally with energy turnover π after a while..however, this is where creatine supplementation comes into play β
We have another energy store called Creatine Phosphate.
Creatine phosphate can lend it's phosphate to that ADP so it now has 3οΈβ£ phosphates and is ATP again.
Wahoo, our body can use it for energy again! π₯³
If your creatine stores are full (or 'topped off'), it makes this process a bit faster because you're able to go through the cycle of turning ADP β‘οΈ ATP more efficiently.
You can think of supplementing with creatine as “topping off the tank”β½
It allows you to maintain energy for slightly longer. So maybe it allows you to push out one more rep or go two seconds longer in a workout. That may not seem like much, but over time, it can definitely add up! π
I know what you’re thinking - "But don't we get creatine from the food we eat?"
Yes, creatine is found naturally in animal foods (meat π₯©, fish π, eggs π³, etc.), so why supplement? π€¨
Well, typically we can’t maximally top off our creatine stores with just food because the concentration isn’t high enough...
Especially if you don’t eat a ton of animal products, you definitely won’t have close to topped-off stores π«£
So supplementing with creatine ensures that your stores are always full and that can lead to increased performance over time π
This has proven to be true for over 30+ years in the research!π¬
β Recommended dosage:
π― 3-5 grams of creatine monohydrate per day
There are also benefits that go beyond just muscle building and performance π€© Other than skeletal muscle using ATP for energy, your brain uses it too! π§
The same cycle I mentioned that happens during exercise, happens when you’re thinking or processing memories π
Supplementing with creatine has been shown to increase cognitive function, focus, and memory, as well as aid in other age-related cognitive declines! ππ»
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