Creatine

Creatine supplements increase the body's stores of phosphocreatine, which helps produce adenosine triphosphate (ATP)—the primary energy source for muscle contractions. In both the short and long term, creatine aids muscle growth by boosting the formation of proteins that create new muscle fibers. It helps activate satellite cells that repair the micro-tears in muscle fibers caused by exercise, which can speed up muscle recovery.

  • Increased strength and power: Supplementation is consistently shown to improve maximal strength and work output during resistance training, sprinting, and other high-intensity activities.
  • Faster muscle growth: By allowing for greater workload, aiding muscle cell signaling, and increasing cell hydration, creatine can accelerate gains in lean muscle mass.
  • Improved recovery: It can speed up muscle recovery between intense exercise bouts by minimizing muscle damage and reducing inflammation.
  • Reduced fatigue: Creatine can help decrease fatigue and improve performance, even during sleep deprivation or exercise in high heat.
  • Injury prevention: Some evidence suggests creatine may help reduce the frequency of dehydration, muscle cramping, and injuries.