Q & A

When creatine is ingested, most of it goes straight to your skeletal muscles, where it’s then converted into a compound of creatine and phosphoric acid. This compound helps create ATP, which supplies our muscles with extra energy.

Your muscles often appear larger after the first week or two of consistently taking creatine. This is because the amount of water in your muscles has increased, resulting in a more “pumped-up” look. Your muscles fill with water because it helps your muscle cells stay properly hydrated and reduces muscle fatigue and cramping. If you're performing proper resistance training, your muscles will get bigger after 4 to 8 weeks of taking creatine.

Creatine is a natural compound produced by our liver, kidneys and pancreas that’s stored in our muscles and plays a key role in supplying energy for muscle contraction during high-intensity activities like weightlifting and sprinting. It’s become one of the staple supplements for everyday athletes to aid in performance.

Creatine is also naturally found in certain foods, like pork, beef, fish and animal milk. Although it’s produced in our bodies and found in certain foods, creatine supplements contain certain additives that enhance its effects, like beta-alanine, glutamine and taurine.

According to the National Library of Medicine, the “initial loading phase” of taking creatine is the first 5 to 7 days, when 20 to 25 grams a day is recommended. After that phase, just 3 to 5 grams daily are recommended. Be sure to follow the instructions on your creatine nutrition label. If you’re ever unsure, talk to your primary care provider before consuming creatine.

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