How Does Creatine Work?

ADP back to ATP

Do you ever lie awake at night wondering....

Does creatine work?

Probably not. But maybe you don't know how, or why it works.

In short, yes creatine works.

I know this from my own personal experience, my friend's experiences, and many creatine studies that I have researched.

You too probably already know it works.

I know I know, you're just double checking, right?

Well, maybe we can dig a little deeper and really understand how and why it works.

How exactly does creatine work?

First I'll give you a bit of the science behind creatine. I promise it won't get too technical.

It's actually pretty easy to understand.... Keep your fingers crossed :)

In your body you have what is called Adenosine triphosphate. We'll just call it ATP. This is wear your energy comes from.

When you're lifting weights in the gym, or doing sprints on the track, your energy is supplied by ATP. It helps with those short bursts of energy. The 100 meter dash, or throwing all that weight around at the gym :)

When you reach the 50 meter mark, you're half way done. You can see the finish line getting closer and closer. But unfortunately your ATP levels are also half way done, or half used up. ATP gives your body the required energy to do whatever you ask from it, but it doesn't last for long.

Once all your ATP is used up, it turns into Adenosine Diphosphate (ADP). If you can remember being in chemistry class this might come in handy. Picture ATP having three molecules. When energy is used, it loses one of its molecules. The T turns into D. Triple turns into double.

ATP---->ADP

If you're wondering when does creatine work in all this, it's right now. The creatine in your body attaches itself to the ADP turning it back into ATP.

So when your normal energy levels have been used up, your body uses creatine to make more energy. This lets you work a bit harder. Bust out a few more reps.

When you have 20 meters left in the race, and you're winning by a nose, you better hope you have enough creatine to convert your ADP back into ATP.

When does creatine work the best?

This is when creatine works the best, during intense workouts. Bodybuilders, powerlifters and sprinters are perfect examples of people who see the best results from creatine. Actions that require short bursts of movements benefit the most.

If you're trying to think about how creatine can work for you, think about what physical activity you do. When you're in the gym, what are you trying to do? What are your goals.

My guess is, if you're working out with weights you want to get bigger and stronger. If you're competing in a sport, you want to increase your speed and agility.

Whatever it is, your energy level is a key to your improvement. If you could add more reps to what you're currently doing at the gym, you will get stronger. If you increase your strength with a proper diet, you will get bigger.

If you can produce more energy during your workouts, you will see results in whatever goals you're aiming at. Creatine helps you do this.

Does creatine work for everyone?

Most people that use creatine, get results.

It works best for ahtletes who use short intense spurts of energy:

Bodybuilders
Powerlifters
Sprinters
Hockey players
Football players

People who might not benefit as much would be extreme endurance athletes like marathon runners, cyclists, and triathletes.

Also, beginners and people getting back into shape.

If you're just new to the fitness world, supplementing with creatine in the early stages isn't always worth it. Regular results for beginners usually come quickly, so make some early gains and then use creatine later.

If you haven't been to the gym in a long time you should also wait a bit. Let your body get back to where it used to be before you start supplementing. Creatine works best when you have a descent fitness level to begin with.

So does creatine work? It sure does, and now you know why. Start supplementing today and start making new gains tomorrow :)

Find more information on creatine supplements here.