Creatine
A compound naturally present in muscle and made by the body, serving as a rapid energy reserve for short, intense efforts, and one of the most studied sports supplements.
Creatine is stored in muscle as phosphocreatine, an “express” energy reserve that regenerates ATP during explosive efforts (sprinting, heavy lifts). The body makes about 1 g/day and it is found in meat and fish.
An original angle (beyond muscle): creatine is the sports supplement with the best level of evidence: hundreds of studies confirm its effectiveness for strength, power and muscle mass (through better training performance and intracellular water retention).
But recent research reveals benefits beyond sport:
- Brain: the brain uses a lot of energy. Creatine improves certain cognitive functions (memory, alertness), especially with sleep deprivation or in vegetarians (who have lower stores)
- Ageing: combined with resistance training, it helps fight sarcopenia in older adults
- Mood: studies are exploring its role as an add-on in depression
Myth-busting: creatine is often mistaken for a “doping” product or thought to be dangerous for the kidneys. That is false in healthy people: it is a natural molecule, safe at the usual dose (3 to 5 g/day). The best-studied form is monohydrate (no need to pay more for other forms).
The initial weight gain (about 1 to 2 kg) is intracellular water (the muscle fills with water), not fat, and it is an effect that is welcome for muscle volume.