Nutrition and Diet

How Creatine Works in your Body? Your Complete Guide

One of the most common problems that athletes and bodybuilders face is the endurance to strict workouts. Especially those people who have recently started working out, face the challenge of adapting to the modified diet routine to sustain the energy requirement of the body.

Taking protein supplements and creatine are of great advantage to improve stamina and retain the energy balance of the body.

To increase strength, one of the popular energy boosters in use since ages are creatine. Creatine is an organic nitrogenous compound, which is naturally found in our body and can also be obtained from external supplements. It helps in recycling energy in our body cells, especially in muscle and brain tissues. But exactly, how does creatine work. You will get to understand this in the succeeding paragraphs.

How Does Creatine Work?

The main source of energy in our body tissues is adenosine triphosphate (ATP). While doing rigorous exercise, or with physical exertion, the creatine stores in our muscles is depleted, leading to decrease in ATP levels, and thus we feel exhausted.

When creatine enters the body, it combines with phosphate molecule to form creatine phosphate. Our body oxidizes carbohydrates, fats, and proteins in order to create ATP. When we exercise, the ATP breaks into adenosine diphosphate (ADP). It is called ADP since one of the phosphates is used as energy.

ATP = ADP + Energy

The ADP is useless for the body unless it is converted back to ATP. And this is where the creatine supplements help. The creatine supplement donates its phosphate to the ADP to form ATP again, which is a source of muscular energy.

I hope now the fundamentals of how creatine works is clear.

The creatine supplements, help in maintaining the ATP levels due to which muscles’ strength and energy are sustained, helping in prolonged workout routines. Following are some of the benefits of creatine supplements-

  • Increase in muscle strength and size
  • Speedy recovery of the depleted tissues
  • improvement in sprint performance
  • healthy brain functioning
  • improvement in performance and muscle mass among vegetarians

What is Creatine Monohydrate?

Creatine monohydrate is the most common form of creatine supplement. It is also known as psychological sports and nutritional sports ergogenic. Creatine is composed of mainly three amino acids: L-arginine, glycine, and L-methionine.

Much of the creatine that is found in food is destroyed during cooking. Creatine monohydrate is a cost effective dietary supplement to improve stamina and muscular mass. It has proven positive effects among-

  • Bodybuilders and athletes
  • Aging population
  • People suffering from neurodegenerative diseases
  • People with naturally lower levels of creatine like vegetarians.

Related Article: The Benefits of Creatine Monohydrate Powder

How does Creatine Monohydrate Work in Body?


It is suggested to take creatine monohydrate supplement with water. It provides up to 88 percent pure creatine per molecule. Or we can say, one gram of creatine monohydrate provides up to 4.40 grams of creatine to our body.

Creatine monohydrate is an excellent source of energy for intense training. But, taking the best quality product and in the right amount is important.

For example, there is MFF Creatine monohydrate 200 mesh, which is made of ultra small sized particles, which can be easily absorbed in our body. It is manufactured from the purest form of creatine, hence it ensures quality and is free from any side effects.

How Fast Creatine Works?

Using a small dose of 5 grams per day will take about 30 days to gain muscular mass for a novice bodybuilder.

However, by taking a dose of 15 grams for 5 days, you can you can quickly saturate the ATP levels in muscles, and then you can take a maintenance dose of 3 to 5 grams per day.

How much time Creatine takes to Work?

Many bodybuilders prefer to take creatine regularly for 2 to 3 months, then take a break and the resume the creatine routine for the same period. One can say, creatine is taken in cycles for best results.

How long before Creatine Work?

Many of us question as for how long it takes before the creatine starts working. You can take the loading dose of 15 – 20 grams for 5 days, and this will show the immediate results. For the small dose of 5 grams per day, it will take about 30 days to show the effect, depending on the individual’s lean body mass.

How long till Creatine Works?

The effect of the creatine lasts for about 2 to 3 weeks, for a standard 5-gram dose each day taken for a month.

What is the Best Time to take Creatine?

The best time to take the creatine supplements is between 30 minutes to 1 hour before your training session and immediately after workout along with your protein shakes.

Related Article: Why to Use and How to Use Creatine Monohydrate Powder

How does Creatine Work to Build Muscle?

Creatine comprises about one percent of the total volume of the human blood. These are synthesized in liver and kidney and then are transported throughout the body via the blood stream, and is used by those parts of the body that have high energy demand such as skeletal muscles and brain.

Often creatine supplements are confused with doping. But, such conception is totally a myth. The International Olympic Committee and the National Collegiate Athletic Association (NCAA) allow the use of creatine monohydrates to the professional athletes.

Pure creatine is available without the medical prescription, but it is advised to consult your fitness expert for dosage and your body’s requirement. So folks, what would you prefer- taking supplements to smoothen your body build up or in taking the desired proteins through food. Don’t forget to post your opinion in the comments below!

Happy Workouts!

Arushi Dutta

The author Arushi Dutta

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