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What is Creatine? How It Boosts Athletic Performance


Do you wish to enhance your athletic performance? You can take creatine to boost your overall performance while working out. It is one of the most popular supplements for athletes who wish to excel in their career or passion. Different types of this supplement are available, including creatine powder.

Understanding Creatine

Creatine is a naturally-available compound in the body, especially in your muscles. Ir primary role is to supply energy to the muscles. As such, most fitness-enthusiasts or athletes take creatine powder to build strenght and boost energy.

While creatine is produced naturally in the pancreas, liver, and kidneys, it is also available in food items, including seafood, meat, and cow’s milk. Around 95% of creatine produced is delivered to the body during physical activity. Therefore, this compound is important in all forms of exercise and physical activities.

How Does Creatine Influence Athletic Performance?

Creatine facilitates the process of energy production while working out. It helps the body replenish its ATP stores. ATP or Adenosine Triphosphate is the name given to energy currency within cells.

As you workout, ATP stores or energy tends to decrease at a rapid rate. Due to this, the energy levels also decline. With well-balanced creatine in the body, your workout performance is boosted efficiently.

According to leading research, creatine benefits different forms of exercise, including endurance workouts, strength exercises, and high-intensity workouts.

  • Endurance Exercises: Creatine is more beneficial for shorter-duration, high-intensity exercises. Still, it also helps in improving endurance. A study observed that creatine supplementation, in the form of creatine powders, can prolong time-to-exhaustion endurance performance, particularly during short bursts of activity.
  • Strength: A recent study review revealed that taking creatine positively impacts overall strength and athletic performance.

  • High-intensity: Multiple studies have highlighted the positive impact on performance while taking creatine supplements during high-intensity workouts, which can include fast-paced workouts or activities, such as intense cycles or sprints.

How to Use Creatine for Improving Athletic Performance

  1. Diet 

Creatine is available in high-protein food items, including animal meat, seafood, and milk. If you are taking a variable proportion of these food items, taking a creatine supplement, like creatine powders, can increase the creatine muscle stores.

  1. Creatine Supplements 

In addition to creatine monohydrate, other creatine forms are also the most popular creatine supplements. Taking around 3-5 grams of creatine supplements every day is recommended.

Some trainers might also suggest a “loading phase,” involving a high-dosage intake of around 20 grams for 5 days consecutively and then decreasing the dose to 3-4 grams every day. Along with a high-protein diet, incorporating creatine into your daily workout regimen through creatine powders can boost your athletic performance.

 What is the Best Type of Creatine?

While selecting a creatine supplement, you should know about its common types. The most sought-after form is creatine monohydrate. Some of the other forms include buffered creatine, creatine hydrochloride, and creatine ethyl ester.

All of them tend to function in a similar manner. However, each variant depicts its distinct characteristics, like how instantly they are absorbed. You can also find them in different forms, like creatine powders, a tablet, or capsules right before your workout.

Here are some of the most famous types of creatine supplements you can find for yourself:

  • Buffered Creatine: Also referred to as Kre-Alkalyn, this form of creatine supplement has a less acidic pH than other forms. Moreover, buffered creatine is also known to be absorbed instantly while delivering minimal side effects. You can find buffered creatine in both powder and capsule form.

  • Creatine Monohydrate is available as a white, crystalline powder that is absorbed quickly. This powder is transmitted to the bloodstream directly and utilized by muscles to generate energy. Typically, this form of creatine supplement has no flavor or color.

  • Creatine Hydrochloride (HCL): It is the latest form of creatine supplement. This form has been modified to enhance solubility. The inclusion of hydrochloric acid helps in boosting absorption to the bloodstream.

  • Creatine Ethyl Ester: This form of creatine supplement has been modified chemically by including an ethyl group to boost bioavailability.

What is the Best Way to Take Creatine Supplements?

Different forms of creatine and methods are available to supplement this compound. However, you should make the best decision by following either the maintenance or loading phase.

Taking Creatine for the Loading Phase

Creatine loading refers to taking a higher dose to fill up creatine storage as soon as possible. This will motivate you to start leveraging the benefits of your workout session quite early, leading to improved performance and long-term progression.

The best strategy to ensure creatine loading is to take around 20 grams of creatine supplements for 5-7 days consecutively. This will ensure that your creatine levels are maximized as you stable to start working out more intensely

Taking Creatine for the Maintenance Phase

Increased creatine levels through the maintenance phase are more convenient than taking this supplement at least once or twice daily. It also helps in minimizing the potential side effects of the loading phase. 

The maintenance phase takes longer to fulfill the creatine storage. Therefore, it might take longer to observe the benefits during your training.


Creatine is an effective, safe nutritional supplement consumed by athletes all around the globe. It functions best when your objective is to improve your capacity for high-intensity exercises while increasing lean body mass. You can consider choosing from the collection of premium-quality creatine powders at WellVersed. The product has been independently tested for safety, quality, and purity.