Creatine discussion
Creatine (Cr) has become a popular supplement for those looking to build strength and power, and get the most out of their strength training. It has been used for many years by athletes and non-athletes. Creatine is one of the most studied and peer-reviewed supplements on the market today, which is a good thing! The more research that is behind a supplement, the more confidence one can have when making the decision to use it.
Creatine is a molecule that is synthesized in the body mostly by the liver, kidneys and pancreas. It plays a vital role in muscle contractions and force production. It is found in high concentrations in cells which have high energy demands such as skeletal muscle, cardiac muscle, brain cells. The beneficial effects of creatine include boosting anaerobic capacity and mitigating protein degradation, which ultimately facilitates the accumulation of muscle mass and enhances overall physical performance. Beyond the positive athletic and performance benefits, researchers have found therapeutic benefits of creatine as well. Specifically its role in managing health-related conditions. Research indicates that creatine may offer therapeutic advantages for individuals dealing with diabetes, sarcopenia, osteoporosis, and even cancer. Furthermore, its application extends to rehabilitation, cognitive function, and cardiovascular health, showcasing its versatility beyond the weight room.
The body naturally synthesizes about half of its daily creatine requirement internally. To maintain optimal tissue levels, the remaining half must be sourced through your diet—primarily from fish and red meat—or via dietary supplementation. An impressive 95% of the body's creatine is stored within our muscles, while the rest supports the heart, brain, and other vital tissues. Within the muscle, approximately two-thirds is stored as phosphocreatine (PCr), with the balance existing as free creatine. For a typical 70 kg individual consuming a standard diet, this total creatine pool averages around 120 mmol/kg of dry muscle mass. Interestingly, those following a vegetarian diet often show muscle creatine and PCr stores that are roughly 20–30% lower than those who consume meat.
For more information on creatine supplementation and the associated health benefits, check out this journal article:
