creatine guide

Creatine Guide

The short answer: creatine is a natural compound your body makes from amino acids and stores in your muscles, where it helps recycle ATP, the energy your muscles use for short, intense effort. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with the effect seen from 3g a day. It is one of the most researched sports supplements, and Bio-Synergy launched the world's first encapsulated creatine, Creatine Plus, in 1997.

What is creatine?

Creatine is made naturally in the body, mainly in the liver, kidneys and pancreas, from three amino acids: arginine, glycine and methionine. On average the body produces and uses around 2g a day. It is also found in animal proteins such as beef, chicken and fish: a pound of raw beef contains roughly 2g.

Getting a useful amount from food alone is hard. You would need to eat around 2.5 pounds of raw meat to match one 5g serving of supplemental creatine, which is why capsules and powders are the practical option.

There are many myths about creatine, including claims that it damages the liver or causes dehydration. Bio-Synergy believes, and university research supports, that creatine is safe when used as directed.

How does creatine work?

Every movement your muscles make is powered by a molecule called ATP (adenosine triphosphate). When ATP releases energy it loses a phosphate and becomes ADP (adenosine diphosphate), which has to be turned back into ATP before it can be used again.

Your muscles only hold enough ready ATP for about three to five seconds of all-out effort, such as a heavy set or a sprint. Carbohydrates and fats can make more ATP, but too slowly to help during a short, intense burst.

This is where creatine comes in. Inside the muscle, creatine is stored as phosphocreatine, which donates its phosphate to turn ADP back into ATP quickly. More creatine in the muscle means a bigger reserve of phosphocreatine, so ATP can be regenerated faster between efforts. Think of creatine as the fuel that keeps the muscle's energy machine running.

What are the benefits of creatine?

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. In practice, that is the kind of training that relies on repeated short efforts:

  • Weight training sets and heavy lifts
  • Sprints and interval training
  • Team sports with repeated bursts of speed

Creatine also draws water into muscle cells, known as cell volumisation, which is why some people notice their muscles look fuller when they start taking it.

Creatine and carbohydrates

Taking creatine with carbohydrates is one of the most studied combinations. Fast-acting carbohydrates such as glucose trigger the release of insulin, which helps move nutrients, including creatine, into muscle cells. That is why Creatine Boost, first launched in 1999, combines creatine monohydrate with carbohydrates.

How to take creatine

It can take up to 30 days to fully saturate your muscles with creatine at a standard daily dose. Some people choose a short loading phase, taking several doses a day for around five days, then dropping to a daily maintenance dose. Loading is optional: it simply gets you to full saturation sooner.

Drink plenty of water while using creatine. Athletes training intensely should aim for at least 3 litres a day, plus an extra 500ml for every pound of body weight lost through sweat during exercise. Always follow the directions on the product label.

Why creatine monohydrate?

Creatine monohydrate contains more creatine per gram than any other form, which makes it the most efficient way to supplement. It is also the form used in most of the research.

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Frequently asked questions

What does creatine do?

Creatine helps your muscles regenerate ATP, their energy source, more quickly. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.

How much creatine should I take a day?

The performance effect is seen from a daily intake of 3g. Follow the serving size on your product label.

Do I need to load creatine?

No. Loading for around five days saturates your muscles faster, but a steady daily dose gets you there within about 30 days.

Is creatine safe?

Creatine is one of the most researched sports supplements. Bio-Synergy believes, and university research supports, that it is safe when used as directed. Drink plenty of water while taking it.

Should I take creatine with carbohydrates?

Carbohydrates trigger insulin release, which helps move creatine into muscle cells, so taking them together is a popular, well-studied approach.

Which creatine is best for me?

Choose Creatine Plus if you prefer capsules, Creatine Monohydrate powder if you want pure creatine to mix into a shake, or Creatine Boost Effervescent for a convenient drink.