Creatine monohydrate is a naturally occurring compound that is widely used as a dietary supplement to enhance athletic performance, muscle growth, and recovery. It consists of creatine, an organic compound produced by the body (mainly in the liver and kidneys), combined with a single molecule of water (monohydrate). .
What is Creatine?
Creatine is an amino acid-like compound synthesized by your body from three amino acids: arginine, glycine, and methionine. It's produced mainly in the liver, kidneys, and pancreas and is stored in your muscles, with about 95% of total creatine found in skeletal muscles.
Creatine plays a critical role in energy production during intense, short-duration activities like lifting weights, sprinting, or jumping.
How Does Creatine Monohydrate Work?
Creatine helps regenerate adenosine triphosphate (ATP), which is the body’s primary energy currency. ATP provides immediate energy for muscle contractions during high-intensity activities.
During Exercise:
ATP is rapidly depleted during intense efforts and broken down into adenosine diphosphate (ADP).
Creatine donates a phosphate group to ADP, converting it back to ATP for continued energy production.
Muscle Saturation:
Supplementing with creatine monohydrate increases your muscles’ creatine stores by up to 20–40%, enhancing your capacity to produce ATP during short bursts of activity.
