Supplementation for Athletes – Part 1 – Creatine

Creatine, derived from amino acids, plays a crucial role in energy production, particularly in stressful situations like physical activity. It is stored in muscles as free creatine and phosphocreatine (PCr), which helps resynthesize ATP. Creatine also promotes muscle growth by modulating growth factors and increasing satellite cell formation. While animal products are the primary dietary source, vegetarians often have lower creatine levels. Creatine monohydrate is the most researched and bioavailable form, proven safe and effective, especially for high-intensity sports lasting up to 30 seconds. Women's creatine levels fluctuate with life stages and menstrual cycles, potentially affecting health disorders, which creatine supplementation might mitigate. The document reviews current knowledge on creatine's role, supplementation protocols, dosages, and safety, addressing common questions and issues.