How Does Creatine Monohydrate Work?

How does Creatine Monohydrate Work?

Creatine Monohydrate is one of the most tested supplements of all time. It is both extremely safe, and extremely effective as well. All skeletal muscle contains creatine, but there is a limited amount.

When you exercise, the creatine in your muscles is used up quickly. When you supplement with creatine, it binds to a phosphate molecule after ingestion, forming creatine phosphate. In biochemistry, there is something called ATP.

ATP is the body’s energy source. It provides the fuel for every cellular process in the body. When ATP is used, it turns into ADP, because it loses a phosphate molecule in the process. ADP can’t be used for energy unless we give the phosphate molecule back to it. This is where creatine comes into play. Since creatine becomes creatine phosphate after it’s ingested, it donates the phosphate molecule to the ADP and becomes reusable ATP again.

If you supplement with creatine, you are saturating your muscles with it and providing a much larger supply of creatine phosphate to keep reconstituting ADP into ATP, essentially allowing your muscles to work harder for longer. This is especially useful for people who engage in short-burst movements or explosive exercises, such as athletes. But as you can see, even if you aren’t someone who plays sports, you can still reap great benefits from it.

In fact, I would even recommend it to someone who doesn’t exercises at all, because creatine does have benefits for the brain as well. Here are a list of some of the best brands.

Best Creatine Monohydrate Brands:

My Protein UK

Optimum Nutrition

Bulk Supplements

Quick notes:

  • You don’t need to do a loading phase.
  • You only need creatine monohydrate (not creatine HCL or some other carrier).
  • If you experience water retention it is intracellular, not in your subcutaneous fat.
  • Take creatine, or don’t, but the benefits are aplenty, and the downsides are none.
  • Make sure to check out the video and study by Jordan Feigenbaum


Blake Bernstein – Strength and Nutrition Coach