Learn the real science behind creatine—its benefits for muscle, brain, and metabolism. Not just for gym bros. Safe, proven, and smarter than you think.
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Creatine: More Than a Gym Supplement
Creatine is often misunderstood as just a tool for bodybuilders or athletes. In reality, it’s one of the most vital molecules in the human body. Produced endogenously from amino acids like arginine, glycine, and methionine, creatine plays a critical role in energy metabolism. It acts as a cellular energy buffer by rapidly regenerating ATP during intense activity—whether physical or mental. This function is especially important in high-energy tissues like skeletal muscle and the brain.
How Creatine Works and Where to Get It
Our bodies produce around 1–2 grams of creatine per day, but we can also get it from animal-based foods and supplements. Creatine monohydrate, the most studied form, is widely recommended due to its effectiveness and affordability. It supports:
- ATP regeneration
- Increased muscle strength and size
- Improved cognitive performance under stress
Other forms like creatine hydrochloride or ethyl ester offer potential benefits like reduced GI discomfort, but have less research backing.
Creatine’s Muscle, Brain, and Metabolic Benefits
In resistance training, creatine enhances strength and power output by up to 10–15%, while aiding recovery and reducing muscle soreness. But its benefits don’t stop at the gym. In the brain, creatine enhances memory, cognitive processing, and potentially protects against neurodegeneration. For people with type 2 diabetes, creatine can help improve glucose uptake by increasing GLUT4 translocation, aiding in better blood sugar control even without exercise.
Lesser-Known Benefits and Debunking the Kidney Myth
And as for the long-standing kidney damage myth? Decades of research show that increased creatinine levels are simply a byproduct of creatine metabolism—not a sign of kidney dysfunction. Multiple long-term studies confirm creatine’s safety for healthy individuals, including at high doses.
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