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.