If you’ve heard of creatine, you know this already. Creatine plays a pivotal role in muscle growth by increasing phosphocreatine levels in muscle cells, which helps rapidly regenerate ATP, which is the primary fuel for short bursts of high-intensity exercise. This allows for greater strength, endurance, and training volume, all of which contribute to muscle hypertrophy over time.

Creatine aids in muscle recovery by reducing inflammation and oxidative stress that occur after intense exercise. It helps replenish ATP stores more quickly, allowing muscles to recover faster between sets and workouts.

Creatine supports cognitive function by providing additional energy to brain cells. The brain, like muscles, relies on ATP for optimal performance, and creatine supplementation can enhance ATP production in neural tissues. This may improve short-term memory, reaction time, and mental clarity, particularly in sleep-deprived or cognitively demanding situations.

By improving ATP production and energy availability, creatine enhances metabolic efficiency in our bodies regardless of physical fitness levels. It can also increase muscle insulin sensitivity, promoting better glucose uptake and utilization.