Creatine: a scientifically proven supplement for performance, recovery and the brain

Creatine is one of the best-researched and most effective sports nutrition supplements. Since the 1992 Barcelona Olympics, it has become a common part of the training of elite athletes and recreational athletes, and its use reaches millions of people around the world every year. Why is it so popular, how does it work, and what can you expect from it?

What is creatine and where can you find it?

Creatine is a naturally occurring substance that is stored in the body mainly in the muscles in the form of phosphocreatine (PCr). It functions as a quick source of energy during intense exercise , helping to regenerate ATP - the main fuel for muscle contraction.

You can get it from food mainly from meat and fish (e.g. beef, salmon, tuna), but the amount in the average diet is not very high. Vegetarians and vegans have naturally lower creatine stores and can therefore benefit even more from supplementation.

How creatine works in the body

• Faster energy recovery: PCr replenishes ATP during short, intense bouts of exercise (sprints, intervals, strength training).

• Increased training capacity: higher creatine stores allow you to perform more repetitions or handle a higher volume of work.

• Supports regeneration: accelerates muscle glycogen resynthesis and improves recovery after strenuous training.

• Brain and cognitive performance: creatine isn't just for muscles – in the brain, it plays a role in energy metabolism and can help with mental fatigue or lack of sleep.

Scientifically proven benefits

• Strength and performance: dozens of studies confirm that creatine increases muscle strength and performance during repeated short bursts (sprints, sets in the gym, HIIT).
• Endurance sports: results are mixed, but creatine may help in disciplines where final sprints or repeated intervals are crucial.
• Muscle growth: thanks to greater energy reserves, you can train more – and higher training volume = better adaptation.
• Faster recovery: accelerated glycogen resynthesis and possibly less muscle damage.
• Brain: Growing evidence suggests that creatine can support cognitive performance, especially during times of fatigue, sleep deprivation, or high mental workload.

How to take creatine

• Loading phase: 20 g/day (divided into 4 doses) for 5–7 days. Quickly increases muscle creatine stores.
• Maintenance phase: 3–5 g/day. Enough to maintain increased stores long-term.
• Alternative: without a loading phase – you simply take 3–5 g/day, the stores will be filled more slowly (in about 3–4 weeks).

The most proven and effective form is creatine monohydrate .

Safety and side effects

Creatine is one of the safest supplements ever. Decades of research show that it does not negatively affect the kidneys or liver in healthy people.
Most often, a slight increase in body weight (1-2 kg) may occur, which is due to a higher amount of water in the muscles - but this is part of the effect.

Summary

Creatine is not just a “bodybuilding supplement.” It is a scientifically proven substance that:

• increases performance during high-intensity training,
• supports muscle regeneration and growth,
• it can also benefit the brain and cognitive function.

If you are looking for a supplement that has a real effect, is safe and versatile, creatine is one of those that should not be missing from your training arsenal.