What is Creatine? Benefits, Types and How to Use It

Creatine is the most researched sports supplement on the market, but what does that mean exactly? What research has been done on this supplement, and what did they find? We know it helps with athletic performance as it directly aids your body in making and using more energy while exercising. It’s one of the main reasons why so many fitness enthusiasts and professional athletes alike take this supplement daily. Nutritional Performance Labs explores creatine and how it can benefit you.  

What Exactly Is Creatine?

Creatine is an amino acid compound, not an amino acid itself. It is formed from the other amino acids arginine, glycine and methionine and it is not directly involved in muscle protein synthesis. Instead, once these three amino acids synthesise and transform to become creatine, they are able to do something else completely: make energy. More specifically, they help us make energy. 

During exercise, your body uses ATP, which fuels muscle contractions and helps you push through reps. Once it gets used up, ATP becomes ADP and needs to be converted back into ATP. Creatine helps speed up this process, allowing ADP to turn back into ATP faster, so your muscles can keep producing energy. All types of creatine work the same. The main difference is how they are absorbed and transported in the body.

What Types of Creatine Are There? 

The different types are all explained by their names. Creatine is the amino acid compound, but anything else in the name simply explains what form it is.

• Creatine Monohydrate: This is the common standard and is bonded to a water molecule. This form is the most researched on the market.
  
• Creatine HCL: This form is bonded to a hydrochloride, which makes it more water-soluble and prevents bloating, but it is more expensive.
  
• Creatine Nitrate: This form is highly soluble in the body and offers another important benefit as nitric oxide improves blood flow and oxygen delivery. Thanks to its ability to assist in transporting oxygen when nitric oxide is paired with the compound, it enhances its overall effects and aids strength and performance.
• Magnesium Creatine Chelate: This is a relatively new kind bonded to a magnesium molecule. It is supposed to offer better absorption and less side effects, but there is very little research available on this form. 

Another factor is whether or not creatine is micronised. This simply means that it is turned into a finer powder than the standard ingredient. This encourages better absorption into the body and helps with any side effects like bloating.

Creatine also works very well when used with other ingredients, like carbohydrates, electrolytes or BCAA’s. Carbohydrates trigger insulin, which helps transport the compound into your muscles. Added electrolytes ensure proper hydration, which is especially helpful during extended periods of exercise. The amino acid leucine plays a key role in muscle protein processes and recovery, while glycine is involved in the formation of haemoglobin − the protein that carries oxygen to your muscles so they can produce energy.

The Benefits of Creatine in Sports and Exercise

When it comes to exercise and fitness, high intensity and heavy weight are where creatine is the real star, but that doesn’t mean it can’t be useful for endurance sessions or lower intensity exercise.

When you take this supplement, your overall power during those intense gym sessions will improve, meaning you lift heavier, and it will support energy production and usage so you can also lift longer. Another benefit is that it slows down the onset of fatigue, helping you finish those last few reps. It also aids in fat loss and preserving lean muscle mass.

So, creatine will help you lift heavier weights for more reps and a longer period of time. An additional benefit is recovery, as it supports the repair of lean muscle. While it does not directly assist protein building in the body, it provides the resources and energy your cells need to repair and grow.

What Are the Other Benefits of Creatine?

This supplement is not only beneficial for performance in the gym; it also plays an important role in overall health and well-being. Research has shown that it supports memory and cognitive processes, especially in situations of mental fatigue and high stress. Since your brain also relies on ATP for energy, creatine helps support focus, clarity and overall cognitive performance in the same way it supports your muscles during training. During times of stress or mental fatigue, it assists with mood regulation, giving your brain an extra buffer of support when you need it most.

In more specialised settings, this supplement is often used alongside treatments for muscle‑wasting conditions to help preserve lean muscle, with substantial results. It also supports immune cell function, and early research shows it may help reduce certain inflammation markers in the body. While creatine is best known for its gym benefits, it is actually a valuable everyday supplement for overall health and wellbeing.

How Should You Take Creatine?

When it comes to taking this supplement, you have two options: a loading phase or a steady daily dose. A loading phase involves around 20g per day for 5 to 7 days, which quickly saturates your muscles but may cause stomach discomfort due to the high volume. The alternative is the standard recommendation of 5g per day, which can take about 3 to 4 weeks to fully saturate the muscles. 

Whether you choose to load or not is entirely up to you, but the final result is exactly the same. Loading is just a tool, not a necessity. The type or form you use is also up to your specific goals. A standard dosage of 5g daily is more than sufficient for most. However, if you are an athlete and take part in endurance events, creatine with added electrolytes will be more beneficial.

This supplement provides more than just improved performance in the gym; it is an essential part of your body’s mood regulation and cellular function. Without it you would not be able to continuously produce rapid energy. A sudden 100m sprint would leave you feeling noticeably tired and low in energy, because creatine is not present to turn the ADP back into ATP. Your mood and cognitive function would all suffer, as would your muscle repair and recovery after intense exercise. If you’re serious about your health and fitness, this ingredient is a must-have in your diet.

Which Option is Right for You?

• Creatine Monohydrate is an excellent everyday health and wellness choice.
• For endurance athletes, Creatine Hydra provides that extra gas in the tank for the last stretch.
  
• Bodybuilders and anyone interested in weight lifting will benefit from Anabolic Creatine as it has 32g of added fast-acting carbs to help with rapid transport and maximum power output.
• For something a little more recovery focused, PLS Creatine + BCAA’s is a delicious daily recovery drink with lower creatine per serving (3g) to assist with any bloating or discomfort.
  

Did You Know?

• The average person at 1.75m and 70–80kg will have a creatine pool of roughly 140–160g. This number is slightly lower for women.
  
• 95 % of your body's creatine is in your skeletal muscles.
  
• Your body makes 1g of this compound per day.
  
• Creatine gets used in seconds, roughly within the first 5–8 seconds after maximum muscle effort. This is essential for rapid energy before glycolysis, the process where your body turns glucose or fat into energy, kicks in.

Make It Work for You

Creatine is one of the most effective supplements for improving performance, supporting recovery and helping you get more out of your training. Choosing the right product for your goals can make a real difference in how you train and recover over time, especially when taken consistently as part of your routine. Shop the NPL range today to find the supplement best suited to your training style and performance goals.