Your guide to creatine: find out the benefits – and why you should add it to your smoothie
From brain power to muscle strength, there’s a lot of hype about creatine – so what’s really going on with this potent supplement?
This naturally-occurring compound has been well studied for a reason, as it can help your body produce quick bursts of energy.
If you’ve spent any time around gyms, sports clubs or fitness forums, you’ve probably heard about creatine. It might sound like something cooked up in a science lab, but it’s actually an organic compound which your body already produces.
So tell me more about creatine…
The liver, kidneys and pancreas make creatine from amino acids and most of it ends up stored in your muscles where its main job is to help your body produce short, sharp bursts of energy.
If you imagine your muscles as tiny engines, when you sprint for a bus, power through a set of squats, or push hard in the final minute of a squash match, your muscles need immediate fuel. That fuel comes from a molecule called ATP, which is the body’s main energy currency.
Creatine helps regenerate ATP levels quickly, which means muscles can keep working during short, intense efforts.
How do you take it?
People often take creatine to help improve performance in activities that involve brief bursts of power – think weightlifting, sprinting, ball sports or high-intensity gym sessions.
Over time, it may also support increases in strength and muscle mass when combined with regular training.
The good news is that as well as being well studied, it’s pretty simple to take. Most people take it as a powder mixed with a drink, though it also comes in capsules or tablets. Creatine occurs naturally in foods such as red meat and fish, but supplements provide a more concentrated dose. For people who eat little or no meat, supplements can help raise their creatine stores more easily.
Interestingly, scientists are also exploring other possible benefits. Some research suggests creatine could play a role in brain health and cognitive function, though studies are still ongoing. This Nature study found that it could reduce the negative effects of sleep deprivation, for example.
But like any supplement, it’s not a magic powder: exercise, balanced nutrition and good sleep still form the foundations of good health and fitness. But for athletes and active people looking for a small edge in strength and high-intensity performance, creatine has earned its reputation as a trusted tool in your sports nutrition toolkit.
Want to pop some in your gym bag?
Naked Nutrition is a popular Stateside brand that recently expanded from the US to the UK and Europe.
Their Naked Creatine has one ingredient: pure micronised creatine monohydrate, one of the most researched supplements for strength, muscle growth, and improved performance. This form dissolves faster and absorbs more efficiently for better results. It's free from any artificial additives and independently third-party tested for heavy metals.
To find out more and order your Naked Nutrition, visit the website today.
Always consult your GP or consult the NHS website before trying any new supplements.