If you could only choose one supplement to build muscle (assuming you already use the Foundational Five), creatine monohydrate would have to be first on the list. Yet, it does much more than build muscle.



It offers a host of health benefits, from helping to deal with depression, slowing age-related muscle loss, and enhancing athletic performance.



If you're not using it now, you could be missing out on one of the most potent (and affordable) health-promoting supplements on the planet.





What is Creatine?



Creatine is a non-protein amino acid, used in high-intensity muscle contraction and brain function. You store about 95% in muscle tissue and the rest in your brain and (in men) the testes.



Short-term, high-intensity exercise relies on the phosphagen system, also called the Adenosine Triphosphate-Phosphocreatine (ATP-PC) System.



As the name suggests, adenosine triphosphate contains three phosphate molecules. Breaking the bond between phosphate and adenosine leaves you with adenosine diphosphate (ADP) plus phosphate, and releases energy to power muscle contraction.



As your muscles demand energy, they deplete stores of ATP. To continue muscle contraction, you need to find a phosphate and add it to ADP, rebuilding ATP.



Creatine phosphate donates that phosphate.



By increasing your creatine monohydrate intake, you increase your stores of creatine phosphate, which helps you complete an extra rep or two, lift more weight, or carry out intense activity longer before fatiguing.



Your kidneys, liver, and pancreas produce about one gram per day from the amino acids arginine, glycine, and methionine.



The average non-vegetarian consumes another one to three grams per day through their diet. These amino acids are needed to synthesize creatine internally.



GroupAvg. Creatine Stores (mmol/kg dry muscle)Vegetarians90-110 mmol/kgAvg. Meat-Eater120 mmol/kgUpper Limit160 mmol/kg



Meat, fish, and poultry are the primary dietary sources.



However, even if you eat a high-protein diet, you won't eat enough meat to maximize stores in your muscles and brain. Supplementing raises storage levels by about 33%.



Creatine...




Prevents depletion of ATP



Stimulates protein synthesis



Prevents protein breakdown



Helps stabilize membranes



Acts as an antioxidant, aiding in the reduction of reactive oxygen species (ROS)




Performance Benefits



Creatine is the most-used ergogenic aid on the planet. That's not surprising since it's so effective and safe.



The effects of creatine supplementation occur after the loading phase, which saturates muscle fiber stores. Supplementation typically improves high-intensity physical performance by 10-20%.



Performance benefits are more pronounced in men than in women, mainly due to their higher muscle mass. The following are well-supported performance benefits of creatine.




Increased strength: Creatine draws fluid into muscle cells, improving muscle strength by increasing the muscle's leverage around the joint.  Since you can lift more weight, the additional stress on your muscles simulates further strength gains.




A 2003 meta-analysis showed that creatine supplementation increased one-rep max (1RM) by an average of 8%, and endurance strength (maximum reps at a given percentage of 1RM) by 14%.




Increased work capacity: Creatine helps you complete more repetitions or use more weight before reaching momentary muscle fatigue by regenerating ATP. In the same way, it allows sprinters to sprint further before fatiguing, or athletes in intermittent sports like basketball or soccer to go all-out before slowing down.



Enhanced glycogen repletion: Supplementing with creatine in combination with glucose restores glycogen better than consuming glucose alone. It may also extend the period before glycogen-dependent athletes reach a state of glycogen depletion.



Reduced performance decrements from exhaustive exercise: High-volume training can eventually lead to overre...