Creatine is similar to protein in that it is a nitrogen-containing compound, but is not a true protein. In the nutritional biochemistry world, it is known as a “non-protein” nitrogen. It can be obtained in the food we eat (typically meat and fish) or formed endogenously (in the body) from the amino acids glycine, arginine, and methionine.

Creatine is a key player in the phosphagen energy system, the primary source of ATP (the main energy substrate in our body) during short-term, high-intensity activities. Creatine exists as both free form creatine and phosphocreatine in the body. Phosphocreatine (PC) functions as a “storehouse for high energy phosphate”.2 PC functions to replenish ATP in muscles that are rapidly contracting by transferring a phosphate group to the ADP that was formed from the hydrolysis of ATP for energy in the contracting muscle. When our muscles run out of creatine, our short-term, high-intensity energy system shuts down and our muscles are no longer able to produce force.

Creatine is one of the most widely researched supplements. In fact, a google scholar search for the terms “creatine supplementation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. From decades of research and hundreds of studies, there are several well-substantiated benefits to creatine monohydrate including: Increased muscle levels of creatine Increased work capacity and improved training Greater increases in lean body mass

Goal of creatine supplementation is to saturate muscle stores with creatine. This can be achieve in several different ways but it appears that an initial loading protocol followed by sustained dosages is the optimal way to quickly reach and maintain saturation levels. Such a protocol would look like the following: ingesting roughly .3 g/kg/day for between 5 and 7 days (roughly 20 grams a day in 5 gram increments) and 3-5 g/day following the first 5-7 day period.

Creatine can help you lift heavier weights, albeit indirectly. There is no known mechanism or data to suggest that creatine alone can increase your 1RM due to supplementation. However, creatine can allow you to increase your training volume over low rep ranges with higher weight, which should in theory allow for greater adaptation to training and increase your strength.

Yes, creatine is as beneficial to women as it is men. There is no special function of the Y chromosome that lends creatine special powers in the male body. However, dosing with creatine may be a bit different for women. Typically, women weigh slightly less than men and often need lower “maintenance doses”, often times 3 grams per day instead of 5 grams per day.