If you spend time around the gym, you’ve probably heard of creatine. It’s one of the most researched supplements out there, and for good reason - it works! Whether you’re chasing bigger lifts, faster sprints, or just a little extra fuel to push through a tough session, creatine can be a game-changer.

Creatine is a natural compound made from amino acids, mostly stored in your muscles. You also get some from foods like red meat and fish, but not usually enough to max out your muscle stores. That’s where supplementation comes in (2).

During high-intensity exercise (think sprinting, heavy lifting, HIIT), your muscles need quick energy. Creatine helps regenerate ATP - your body’s main energy currency. More ATP means you can push harder, for longer (Kreider et al., 2017).

In simple terms: creatine acts like an extra battery pack for your muscles.

Creatine isn’t just about energy — it also supports muscle growth. Supplementing increases the water content in muscle cells (sometimes called “cell volumisation”), which can kickstart protein synthesis and muscle repair (4).

Long-term studies consistently show that creatine users gain more lean muscle mass and strength compared to those who don’t supplement (1,3).

Research suggests creatine can improve:

• Strength & power – helping you lift heavier and perform explosive movements.
• Speed & sprinting – athletes see better performance in repeated sprints.
• Recovery – some evidence suggests creatine reduces muscle cell damage and speeds recovery between intense sessions (5).

No wonder it’s a go-to for everyone from bodybuilders to sprinters.

Creatine has been studied for decades, and the consensus is that it’s safe for healthy adults when taken at recommended doses (3–5 g/day for maintenance). Side effects are usually mild — like temporary water retention — and serious issues are rare (3).

If you’re serious about getting the most from your training, this little compound might be the best gym buddy you could add to your routine.

For further information on Creatine or other health issues, call to see the team at Go Vita, Your Health Shop at 5 North St, Batemans Bay or phone on 44729737. Don’t forget to tune in to Marianne and Go Vita’s Nutritionist Sofia on 2EC after 12.30pm every Wednesday.

References

• Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198–226.
• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
• Persky, A. M., & Rawson, E. S. (2007). Safety of creatine supplementation. Sub-cellular Biochemistry, 46, 275–289.
• Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40, 1349–1362.