What Does Creatine Do: Unpacking the Science Behind Creatine

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Time to read 5 min

If you are a fitness enthusiast or an athlete, you may have heard of creatine. Creatine is a popular dietary supplement that is widely used to improve performance, increase muscle mass, and enhance strength. But what exactly is creatine, and how does it work? In this blog post, we will answer these questions and more.

What is Creatine?

Creatine is a molecule synthesized in the body from three amino acids - arginine, glycine, and methionine. While our bodies produce some creatine, we also obtain it through dietary sources, particularly animal products like meat and fish.Β 


It's stored predominantly in skeletal muscle cells as phosphocreatine and is released during physical exertion to produce ATP and, consequently, energy. Creatine supplements have become increasingly popular among athletes and fitness enthusiasts for their ability to enhance physical performance and promote muscle growth.

What Does Creatine Do?

Now on to answer the question: what does creatine do? Creatine's primary function is to support muscular endurance and power during physical activities. Think of it like an energy boost for your muscles, giving you that extra 'oomph' to push past your normal limits.Β 


Creatine plays a key role in facilitating energy production by supplying muscles with more adenosine triphosphate (ATP), our bodies' primary energy currency. Especially during high-intensity, short-duration activities such as weightlifting or sprinting. This process replenishes our energy stores, allowing us to perform better during intense exercise and recover quicker post-workout.

The Benefits of Creatine: A Powerhouse of Perks

The benefits to what creatine does extend far beyond just muscle growth and recovery. Here are some additional perks that might just have you running to the nearest supplement store:

  1. Improved Brain Function: Yes, your brain can benefit from creatine too! Studies suggest that it can improve cognitive function, potentially making your memory sharper and your thinking clearer.
  2. Enhanced Athletic Performance: By boosting your muscles' energy, creatine can lead to better performance in high-intensity activities like weight lifting or sprinting.
  3. Help with Neurological Diseases: Though more research is needed, some studies suggest creatine may aid in the treatment of neurological diseases such as Parkinson's and Alzheimer's.

Creatine's Impact On Your Muscles

By supporting the regeneration of ATP, creatine indirectly helps your muscles perform better during exercise. It enables you to push harder during your workouts, leading to enhanced muscle growth over time. It's important to note that creatine doesn't directly build muscle tissue. Instead, it works by boosting workout intensity and improving recovery, creating conditions conducive to muscle growth. By enhancing the body's ability to regenerate ATP, creatine allows for increased work capacity during high-intensity workouts, resulting in greater stress and stimulation for the muscles, which, over time, can lead to increased muscle size and strength.

How Does Creatine Work?

The question, "How does creatine work?" is as important as "What does creatine do?". Here's an uncomplicated answer: when you exercise or exert yourself, your body uses ATP (adenosine triphosphate) for energy. Once ATP is used, it becomes ADP (adenosine diphosphate). Creatine, stored as creatine phosphate in your muscles, donates a phosphate group to ADP, converting it back to ATP. Simply put, creatine helps replenish your energy stores, allowing you to lift more, run faster, and recover quicker.

How to Use Creatine?

There are numerous ways to take creatine, but the most common method is through creatine monohydrate supplements. These can be mixed with water, juice, or your protein shake. Just a quick tip: taking your creatine supplement with a carb source can help increase its absorption!


A common approach is the "loading phase" where one takes a high dose for a week followed by a "maintenance phase" of lower doses. However, you can also take a smaller dose regularly without the loading phase, which is easier on the stomach for some people.


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Is Creatine Safe?

Numerous studies have shown that creatine is safe for most people when taken within the recommended dosage. The side effects of creatine are generally mild and may include stomach upset, diarrhea, and muscle cramps. As with any supplement, it's always a good idea to talk with your healthcare provider before starting any new supplement regimen, especially if you have any pre-existing health conditions.

Why Do People Take Creatine?

Athletes and gym enthusiasts are attracted to creatine because of its proven effects on strength and muscle gain. But, it's not just for bodybuilders! Anyone looking to maximize their performance during high-intensity exercises, from sprinters to swimmers, can benefit from it.

Moreover, anyone striving for cognitive enhancement can also consider creatine. As mentioned earlier, there's emerging evidence that this little molecule can help to sharpen memory and thinking skills. Now, who wouldn't like a bit of brain boost alongside muscle power?

Which Creatine is Best?

The world of supplements can be a bit overwhelming, with so many different types of creatine available on the market. The most common creatine supplement, however, is creatine monohydrate. This form of creatine has the most research backing it up and is proven to be both effective and safe.


There are several other types of creatine available on the market, including creatine ethyl ester, and creatine hydrochloride, however, creatine monohydrate is the most researched and widely used form of creatine, and it has been shown to be safe and effective in numerous studies. There are also a bunch of different forms of creatine supplements, but our favorite is creatine monohydrate gummies.

The Bottom Line

Creatine is indeed a remarkable substance. Understanding "what does creatine do" is the first step towards leveraging its many benefits, whether you're an athlete aiming to hit a new personal record, a student hoping to improve brain power, or someone just looking to add a little extra to their wellness routine.


Creatine is a dietary supplement that can help you improve your athletic performance, increase muscle mass, and enhance strength. It is available in various forms, but creatine monohydrate is the most recommended and widely used form.


If you're looking to enhance your athletic performance and reap the benefits of creatine supplementation, consider trying SWOLY creatine gummies. These gummies offer a convenient and effective way to incorporate creatine into your routine, with creatine monohydrate being the main ingredient. Unlock your potential and elevate your performance by ordering SWOLY creatine gummies today!

FAQs On WHat Does Creatine DO

What are the Benefits of Taking Creatine?

Creatine aids in enhancing physical performance, especially during high-intensity workouts. It supports muscle growth, helps with faster recovery, and can boost brain function. Some research also suggests its potential in aiding the treatment of neurological conditions.

Does Creatine Make Your Muscles Bigger?

Yes, creatine can make your muscles appear larger. This is because it increases water content within muscle cells, causing them to swell. Additionally, it promotes muscle growth by supporting protein synthesis post-workout.

Is Creatine Good or Bad for You?

Creatine is generally considered safe and beneficial for most people, especially athletes and fitness enthusiasts. It supports muscle growth, enhances performance, and may boost brain function. However, always consult with a healthcare provider before starting any supplement regimen.

When Exactly Should I Take Creatine?

The timing isn't crucial, but many people find benefits in taking creatine either immediately before or after a workout. This is because your muscles are most receptive to nutrients around your workout time. However, consistency is key with creatine supplementation, regardless of timing.