Whether you’re training for a race, pushing through a tough workday, or just trying to stay sharp, creatine can fuel your performance physically and mentally.
Creatine seems to have benefits for everything from muscle gains to injury recovery, along with better sleep and fewer symptoms of depression. It plays a massive role in producing energy for your body, and not just for your muscles. Creatine is also in your brain, so it might help keep your mind sharp and mood stable.
Plus, creatine won’t make you look like a bodybuilder (unless that’s what you’re going for). What leads to more muscle strength is creatine with regular strength training and a balanced diet.
In this article, we’ll break down exactly how creatine works, how much to take and when, and what it can do for your total energy levels in both the short and long-term.
When it comes to energy, there are a few key molecules that work together:
ATP is your body’s immediate energy currency. It’s like a rechargeable battery — only one that needs to be constantly charged because your muscles only store a small amount of ATP. It gets used up quickly during physical activity, like lifting or sprinting, but it’s also needed for your brain power. Even that work meeting or project you’re intensely focusing on needs ATP. Because of this, your body needs help continuously regenerating its ATP, and that’s where creatine comes into play.
Creatine is one of the main substances your body needs to create energy. It increases the phosphocreatine stores in your muscles, which is the backup for producing ATP. So when ATP runs out, phosphocreatine steps in, allowing your muscles to work at peak performance.
In short, creatine boosts your body's phosphocreatine stores, allowing your muscles to produce more ATP (i.e. energy) on demand. This lets you perform at higher intensities for longer periods.
Your liver, pancreas, and kidneys create creatine. They synthesize about 1 gram daily from the amino acids glycine, arginine, and methionine. These amino acids are broken down in the liver and kidneys, where creatine synthesis happens.
Once created, about 95% is sent to be stored in your muscles to use during physical activity. The rest is used in your brain, heart, and other tissues. It supports cognitive function, memory, mental clarity, energy levels for your heart, and energy production in your kidneys and liver.
If your creatine levels are running low, you’re probably going to notice your muscles tire out faster during workouts. You might also feel the mental fog and fatigue creep in more quickly when you’re feeling overwhelmed and stressed.
We need about 2 grams of creatine daily, so half usually comes from our bodies and the other half from our diet. However, dietary sources are exclusively animal products, like fish and seafood, red meat, and animal milk. If you’re vegetarian or vegan, there is a chance that you might not get quite enough from your diet. Also, the levels of creatine in food are much less than what you can get in supplements. Want to know how much to take as a supplement? We cover that below!
When you supplement with creatine, you’re creating extra phosphocreatine stores. This extra reserve means your body can create more ATP (energy) when you need it. You know that moment in a workout when you feel like you can’t push any further? That’s when the extra creatine can kick in and keep you going. The same goes for when you're sleep deprived, extra creatine can help keep the mental fog and exhaustion at bay.
While the buzz around creatine mostly talks about muscle gains, there’s actually so much more this molecule can do for your health:
With more creatine, your muscles can make more energy, giving you the ability to push through tough workouts. That also means extra energy to rebuild and recover quickly. It can also reduce soreness and speed up recovery because it helps reduce inflammation, since it also has antioxidant properties, allowing muscles to heal faster. Plus, creatine supports cell hydration, and hydrated tissues work better at healing (and everything else).
Check out this article on hydration and fitness and how water can make or break your performance.
Creatine draws water into muscle cells because the concentration of particles in the muscle increases with creatine. More water is needed for balance, making for more of a “pumped” look.
It’s not just looks, though. Creatine helps with protein synthesis, which also helps muscle growth and repair. The increased water sends signals to build more protein. Since it also boosts ATP production, your muscles have more energy to train harder and recover faster, which helps them grow.
For example, if you normally do 3 sets of sumo squats but you usually tire out after 8 reps. Extra phosphocreatine stores might let you push yourself more easily and get in another 2-3 reps. Overall, your muscles have more energy to draw from, leading to more strength gains and growth over time.
Your neurons rely on a constant supply of ATP. When you’re in a tough moment that requires lots of energy, you need even more to manage all the extra stress and demands. For example, when you’re stressed, missing out on sleep, or even managing a mental health condition like anxiety or depression, your brain and body are working extra hard to find a balance and keep you healthy.
Research shows that creatine supplements might help because phosphocreatine also exists in your brain — and creatine supplements increase these stores. That can translate to improved cognitive function, like reasoning and short-term memory. Whether you're pulling an all nighter for a big project or struggling to pay attention in meetings, creatine might help give your brain the power it needs to stay focused.
Creatine can also help decrease sleep deprivation and depressive symptoms, which is great for anyone struggling with their mental health. However, a 2024 systemic review suggested that the mental health benefits may be primarily for stressed people, but that more research is needed to confirm. If you’re generally healthy, the evidence isn’t strong enough to back up creatine’s cognitive helpfulness. For people with depression, however, evidence is promising.
While there are mixed results, some research shows it could slow down the progression of some neurological disorders. This includes Parkinson’s and Huntington’s disease, since creatine might improve the brain’s energy metabolism. This can also lead to more protection in the brain cells from damage. However, more research is needed as many studies show inconclusive evidence.
We naturally lose muscle mass, strength, and bone density as we age. This can lead to a higher risk of falls and difficulty moving around (like getting up the stairs or even climbing into a car). Naturally, we all want to maintain as much autonomy in our elder years as possible so we can live our lives to the fullest.
Creatine supplementation might be of some help here. Research shows that when combined with resistance training, it can help you maintain your strength, mobility, and overall physical performance. That means you can keep up with your grandkids without feeling so exhausted, or carry the groceries inside without hurting your back. Everyday tasks that we take for granted when younger, like walking up the steps with energy, might get easier as you age with enough creatine stores.
Creatine can support your energy and performance, but it works best when paired with a solid training routine. Ready to take your workouts to the next level?
Plenty of people can get benefits from creatine, such as:
It’s important to note that the majority of studies on creatine have been for short-term use (from several weeks to months). Studies that last several years are growing and showing promising results, but more research is needed. The Mayo Clinic states that, “When used orally at appropriate doses, creatine is likely safe to take for up to five years”. However, studies on a lifetime of taking creatine are rare.
While creatine can benefit many adults, several groups should avoid taking it. This includes:
Get a full blood work analysis and check-up and speak to your doctor before starting any supplement. Let them know of any medications, supplements, and health conditions, including mental health issues, so they can see if creatine is safe for you.
While creatine is generally safe for some adults, it’s important to not overdo it and watch out for side effects like indigestion, muscle cramps, and dehydration. Here’s what to keep in mind:
Supplements alone don’t get you to your goals. As the research pointed out, creatine’s muscle strength results came with regular resistance training — not just creatine alone. Except, working out consistently is exactly what most of us struggle with.
That’s why trainwell works with you to create a plan you enjoy so you don’t get bored, overwhelmed, or complacent. Studies show having a trainer makes you more likely to workout and have fun doing it, even after your sessions are over.
So if you’re having a hard time working out regularly, don’t particularly enjoy it, or don’t even know where to start, try our free 14-day trial. You can match with someone who fits your personality, so that you don’t have to feel intimidated. Instead, you gain a support system along with your muscle and performance strength.
Written by Jennifer Olejarz.
