Science & Mechanisms

Creatine and ATP Resynthesis: The 10-Second Energy Window

Quantitative analysis of creatine's role in ATP resynthesis: turnover rates, phosphocreatine contribution during maximal effort, the 10-second window,...

Creatine and Brain Function: The Cognitive Benefits of Supplementation

Review of creatine's effects on brain function and cognition. Evidence on cognitive performance under stress and sleep deprivation, neuroprotective...

Creatine and Cell Volumization: The Water Retention Question Explained

Scientific explanation of creatine-induced cell volumization. Covers intracellular vs extracellular water distribution, osmotic mechanisms, cell swelling as...

Creatine and Glycogen Supercompensation: The Dual Fuel System

Research analysis of how creatine supplementation enhances muscle glycogen storage, the effects of carbohydrate co-ingestion, and practical implications for...

Creatine and Mitochondrial Function: The Energy Shuttle Hypothesis

In-depth analysis of the phosphocreatine shuttle between mitochondria and myofibrils, mitochondrial creatine kinase function, and the implications of...

Creatine and Muscle Growth: What the Research Actually Shows

Comprehensive review of creatine's effects on lean mass and muscle hypertrophy. Meta-analytic data on effect sizes, mechanisms including cell...

Creatine and Recovery: How It Reduces Muscle Damage and Inflammation

Evidence review of creatine's effects on exercise recovery. Analysis of muscle damage markers (CK, LDH), inflammatory cytokines, glycogen replenishment,...

Creatine and Strength: Systematic Review of Performance Outcomes

Systematic review of creatine's effects on muscular strength. Analysis of 1RM improvements, upper vs lower body gains, trained vs untrained populations,...

Creatine and Testosterone: What the Studies Actually Measured

Examining the evidence linking creatine supplementation to testosterone and DHT levels. Detailed analysis of the van der Merwe 2009 study, its limitations,...

Creatine for Aging Adults: Sarcopenia, Bone Density, and Cognitive Decline

Research on creatine supplementation in older adults. Evidence for combating sarcopenia, preserving bone mineral density, supporting cognitive function, and...

Creatine for Endurance Athletes: When It Helps and When It Doesn't

Analysis of creatine supplementation for endurance performance. Evidence on energy system contributions, high-intensity intervals within endurance events,...

Creatine for Women: Hormonal Considerations and Research Gaps

Evidence on creatine supplementation in women. Sex-based differences in creatine metabolism, menstrual cycle interactions, pregnancy research,...

How Creatine Works: ATP, Phosphocreatine, and Energy Production

A detailed explanation of how creatine functions in the body through the creatine kinase system, phosphocreatine shuttle, and ATP resynthesis. Fully cited...

How Your Body Makes Creatine: Endogenous Synthesis from Arginine, Glycine, and Methionine

Detailed explanation of endogenous creatine synthesis. The AGAT and GAMT enzymes, the kidney-liver axis, synthesis rate of approximately 1 g/day, dietary...

Muscle Creatine Saturation: How Your Body Stores and Uses Creatine

Research-grade analysis of muscle creatine saturation: baseline stores, upper storage limits, loading vs. slow supplementation, individual variation, and...

The Complete Guide to Creatine Mechanisms: A Research Summary

Comprehensive research summary of all known creatine mechanisms including ATP resynthesis, cell volumization, satellite cell activation, protein synthesis,...

The Creatine Transporter (SLC6A8): How Creatine Gets Into Muscle Cells

Detailed examination of the SLC6A8 creatine transporter, its sodium and chloride dependence, tissue distribution, downregulation mechanisms, and the role of...

The History of Creatine Research: From 1832 to Today

A comprehensive timeline of creatine research from Chevreul's 1832 discovery through Harris et al.'s 1992 breakthrough to modern ISSN position...

The Phosphocreatine System: Why Your Muscles Run Out of Energy

An in-depth analysis of the phosphocreatine energy system: PCr depletion kinetics, energy system contributions, fiber type differences, and implications for...

What Is Creatine Monohydrate? The Complete Scientific Guide

A research-grade explanation of creatine monohydrate: its chemical structure, endogenous synthesis, dietary sources, and the science behind supplementation....