CREATINE: WHAT IT ACTUALLY DOES, HOW TO USE IT, AND WHY DO ATHLETES TAKE IT.

Creatine is one of the most widely used sports supplements in the world. You will find it in gym bags, shaker bottles and increasingly in the routines of athletes across different sports. But despite how common it has become, many people still aren't sure what creatine actually does or whether they need it.

Creatine isn't a foreign substance that your body doesn't recognise. Your body naturally produces it, and you also get some from foods such as meat and fish. Most of the creatine in your body is stored in your muscles, where it helps provide energy during short, high intensity efforts.

WHAT DOES CREATINE ACTUALLY DO?

Your muscles use a molecule called ATP as a rapid source of energy. The problem is that the amount of ATP immediately available in your muscles is limited. Creatine helps your muscles regenerate ATP more quickly by increasing the amount of phosphocreatine available.

In simple terms, creatine helps your muscles maintain their ability to produce energy during repeated intense efforts. This is why it is particularly relevant to activities such as sprinting, strength training and sports that involve repeated bursts of speed and power.

For a badminton player, for example, a match involves repeated lunges, jumps, accelerations and explosive changes of direction. Creatine does not suddenly make you faster or stronger, but it can support the energy system used during these intense efforts.

WHY DO ATHLETES TAKE IT ?

Creatine is not like caffeine. You don't take it before training and immediately feel it working.

Regular supplementation increases the amount of creatine stored in your muscles. Once those stores are elevated, your muscles have more phosphocreatine available to help regenerate ATP during intense exercise.

Research consistently shows that creatine can improve strength and power, particularly when combined with resistance training. It can also support performance during repeated high intensity efforts. The effects are not dramatic overnight, but small improvements in training can become meaningful when repeated over time.

WHAT DOES THE RESEARCH SAY ?

Creatine is one of the most extensively studied sports supplements available. Research has found improvements in strength and power when creatine is combined with resistance training, compared with training alone.

Studies have also found increases in lean body mass when creatine is combined with resistance training. Some of the early increase in body weight comes from increased water stored in muscle, while longer term increases in lean mass can also result from better training adaptations.

The evidence is strongest for high intensity exercise and strength or power based activities. Creatine has a much smaller performance benefit for purely endurance based sports.

HOW DO YOU TAKE CREATINE?

The simplest option is creatine monohydrate. It is the most extensively studied form of creatine and is generally the standard choice.

There are two common ways to use it. The first is a loading phase of around 20 grams per day for 5 to 7 days , usually divided into smaller doses, followed by 3 to 5 grams per day.

The second is to skip the loading phase and simply take 3 to 5 grams every day . Your muscles will reach high creatine levels more gradually, but you can still reach similar levels over time.

You also don't need to worry too much about the exact time you take it. Consistency matters more than whether you take it before or after training.

WILL CREATINE MAKE YOU GAIN WEIGHT?

It can increase your body weight, especially when you first start taking it. This is largely because creatine increases the amount of water stored in your muscles. It is not the same as gaining body fat.

For athletes competing in sports where body weight matters, this is something worth considering. For others, the additional water in the muscle may not be a concern.

IS CREATINE SAFE?

For healthy adults, creatine monohydrate has a strong safety record, including research looking at longer term use. Some people may experience stomach discomfort, particularly when taking large amounts at once.

Anyone with a medical condition, taking medication, pregnant or breastfeeding, or unsure whether creatine is appropriate for them should speak with a healthcare professional before using it.

SO, IS CREATINE WORTH CONSIDERING ?

Creatine isn't a shortcut, a replacement for good nutrition or something that will transform your performance overnight.

It is much simpler than that. By increasing the amount of creatine stored in your muscles, it can help support energy production during intense exercise and, alongside proper training, improve strength and power.

Creatine doesn't do the work for you. It helps you get more out of the work you're already doing.