Creatine: What Actually Happens in Your Body

Creatine is one of the most researched supplements out there.

But how it works — and how your body absorbs and uses it — is often misunderstood.

Let’s fix that.

What Exactly Is Creatine?

Creatine is made in your liver, kidneys, and pancreas from three amino acids:

• Glycine

• Arginine

• Methionine

You also get it from food — mainly red meat and fish — but only around 1–2g per day.

That’s why supplementing with 3–5g daily is a common strategy.

Once in your system, creatine is stored in skeletal muscle in two forms:

• Free creatine

• Phosphocreatine (PCr)

Around 60–70% is stored as phosphocreatine — the form that matters most for training.

The Real Role of Creatine: ATP Regeneration

Your body runs on ATP (adenosine triphosphate) — the energy currency for every cell.

During high-intensity, short-duration activities (think heavy lifting or sprinting), ATP gets depleted fast.

Phosphocreatine helps resynthesize ATP by donating a phosphate group to ADP (adenosine diphosphate), rapidly converting it back into ATP.

More phosphocreatine = faster ATP regeneration = better performance and recovery in explosive efforts.

How Creatine Is Absorbed

Let’s zoom in:

1. Ingestion: You drink your creatine (usually creatine monohydrate powder).

2. Stomach: It passes through mostly unchanged — not digested like protein or fat.

3. Small intestine: Absorbed into the bloodstream via sodium-dependent creatine transporters (CRT1).

4. Transport: Insulin and sodium help shuttle creatine into your muscles.

5. Storage: Inside the muscle, creatine is either stored directly or turned into phosphocreatine.

It’s this intramuscular creatine pool that determines your ability to perform repeated high-power efforts.

Why You Shouldn’t Let Creatine Sit in Water for Hours

Here’s the chemistry bit:

Creatine is not very stable in liquid, especially at room temperature or in acidic solutions (like juice).

Over time, it degrades into creatinine, a waste product your kidneys filter out.

Creatinine has no performance benefits — so if you pre-mix your shake in the morning and drink it at 4 p.m., you’ve probably wasted it.

💡 Pro tip:

Creatine dissolves better in warm water, not cold. Mix and drink within 10–15 minutes.

Creatine Gummies — Why They Might Not Cut It

Let’s be honest. They look fun.

But:

• Many gummies contain only 500–750 mg of creatine per serving

• You’d need to eat 4–6 a day to get a proper dose

• Storage, heat, and time all impact creatine stability in gummy form

• They cost way more per gram than powder

Stick to powder unless convenience is your only goal.

✅ How to Take Creatine for Best Results

• 3–5g per day, consistently (same time daily isn’t crucial, just don’t miss doses)

• Take with carbs and/or protein to boost muscle uptake

• No need to “cycle” off unless you’re advised by a doctor

• Loading phase (20g/day for 5–7 days) isn’t necessary but can saturate stores faster

Does Creatine Cause Water Retention?

Yes — but not the way people think.

Creatine increases intracellular water retention — it pulls water into the muscle cell.

This:

• Helps muscle growth

• Improves nutrient delivery

• Isn’t “bloating” — it’s cell volumisation

It doesn’t make you puffy. It makes your muscles more hydrated and better primed for growth.

Summary (for the nerds and the practical types)

• Creatine boosts short-term energy by recycling ATP

• It’s absorbed in the small intestine and stored in muscle tissue

• It needs to be taken consistently to maintain muscle saturation

• Stability drops fast once it’s mixed in water — so drink it soon

• Gummy versions are often under-dosed and unstable

• The powder form is still king for effectiveness and cost

Disclaimer:

This content is for informational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare professional before starting any new supplement or training routine. Your body, your responsibility — do your research and make choices that support your individual health needs.

Strong coffee. Stronger mind.

Train smart. Supplement smarter.

— Ane