Creatine Supplements

Background: Creatine is a compound naturally found in our skeletal muscle. It is primarily known for its role in energy production during short, intense physical activities. During swift exercise, creatine is the key component in a chemical reaction to regenerate energy in the muscles. This energy is called ATP. Skeletal muscle has the ability to store creatine. Athletes use creatine in the form of foods choices and supplements to increase the amount of creatine stores in the skeletal muscles. Higher levels of creatine may help provide more energy during short, intense exercises, improving performance.

Foods: Foods rich in the amino acids glycine and arginine have higher levels of creatine. These foods are mainly our red meats, seafood, pork, and poultry.

Supplements: Creatine monohydrate is the most popular supplement form. Many health professionals recommend a loading phase of creatine, 20-25g per day for 1 week. After the loading phase, most individuals switch to 3-5g per day to maintain elevated creatine levels. As with any supplement, it is necessary to choose a product with both in-house and third-party validation to ensure the supplement meets the highest standards.

Reasons for Use: Working with a health professional, we can determine if creatine is important for your health goals. Some common reasons for taking a creatine supplement include: 

Performance: Promotes physical endurance, increased work capacity of muscle, and building lean body mass.

Recovery: Increases repair of damaged muscle fibers and reduces exercise induced muscle cramps.

Cognition: Supports memory performance, especially in the aging population.

Contact Happy Trails Nutrition for more information!

Jennifer Meijer

Jen Meijer, PhD, MPH, RD is a Registered Dietitian specializing in evidence-based nutrition care across the lifespan, helping patients build sustainable habits that support long-term health in Vermont and New Hampshire.