Does Creatine Give You Energy?

Title: The Role of Creatine in Energy Production

Creatine, a naturally occurring amino acid compound found primarily in muscle tissues, is a well-recognized supplement in sports and fitness circles. While often associated with improved strength and power, creatine also plays a crucial role in energy metabolism within the body (Kreider et al., 2017). But how exactly does creatine contribute to energy production?

The energy currency of the cell is adenosine triphosphate (ATP), which is used for a wide range of functions, including muscle contraction. However, ATP stores in the body are limited and can be depleted during intense, short-duration exercise. This is where creatine comes in (Bemben & Lamont, 2005).

Creatine, specifically in its phosphorylated form known as creatine phosphate, serves as a rapidly mobilizable reserve of high-energy phosphates in muscle cells. It does this by donating a phosphate group to adenosine diphosphate (ADP) to produce ATP, thereby providing an immediate energy source during high-intensity exercise (Hultman et al., 1996).

Consequently, creatine supplementation has been shown to enhance the body’s capacity to perform high-intensity work, primarily by increasing muscle creatine phosphate stores. This, in turn, can improve exercise performance and adaptations to resistance training (Cooper et al., 2012).

However, it’s important to clarify that the energy boost associated with creatine supplementation is different from the feeling of increased alertness or wakefulness that one might experience after consuming caffeine or other stimulants. Creatine’s energy contribution is on a cellular level and is particularly targeted towards activities that require a quick burst of energy, such as weight lifting or sprinting.

While creatine is generally considered safe, it is advisable to consult with a healthcare professional before starting any supplementation regimen, particularly for individuals with kidney disease, as there is still ongoing debate regarding the long-term effects of creatine supplementation on kidney health (Poortmans & Francaux, 2000).

In conclusion, creatine does contribute to energy production, particularly during high-intensity exercise, by increasing the availability of ATP, the body’s energy currency. It can potentially enhance exercise performance and adaptation, although its usage should always be carefully considered in line with an individual’s overall health and fitness goals.


Bemben, M. G., & Lamont, H. S. (2005). Creatine supplementation and exercise performance: recent findings. Sports Medicine, 35(2), 107-125.

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.

Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237.

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

Poortmans, J. R., & Francaux, M. (2000). Adverse effects of creatine supplementation: fact or fiction? Sports Medicine.