top of page

Creatine

RocQ Creatine Monohydrate_edited.png

What Is Creatine?

Creatine is a naturally occurring compound in the body that plays a key role in energy metabolism. It is made in the liver and kidneys from amino acids, then stored mainly in muscles, where it helps regenerate ATP (the body’s short-term energy currency). This process fuels short, high-intensity bursts of activity like sprinting, weightlifting, or jumping.

About 95% of creatine in the body is stored in skeletal muscle. Supplementation increases these stores, supporting both performance and recovery.
 

Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/

​

What Does Creatine Do?

  • Improves performance & power: Boosts capacity for short, high-intensity efforts like lifting or sprinting.

  • Supports muscle & strength gains: Enhances the benefits of resistance training over time.

  • Aids recovery: May reduce fatigue, muscle damage, and support training tolerance.

  • Cognitive benefits: Research suggests possible improvements in memory, focus, and protection against fatigue-related decline.

  • Clinical potential: Being studied for healthy aging, neuroprotection, and metabolic health.

​

Reference: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

​

Who Should Use Creatine?

Creatine is most beneficial for:

  • Athletes in strength, sprint, or team sports.

  • Anyone aiming to build muscle and strength.

  • Older adults seeking to maintain muscle mass and function.

  • Vegetarians and vegans (lower dietary intake).

  • Those exploring potential brain or neurological support.

 

Note: People with kidney conditions, children, or pregnant women should consult a healthcare professional before use.

​

Why Creatine Is the Most Studied Supplement

Creatine monohydrate is considered the most extensively researched performance-enhancing supplement. The International Society of Sports Nutrition calls it the most effective supplement for improving high-intensity exercise and lean muscle growth.
 

ISSN Position Stand: https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/

​

Key Clinical / Human Studies & Reviews

bottom of page