Increased Muscle Strength

Creatine increases muscle strength by boosting phosphocreatine stores, leading to faster ATP regeneration during high-intensity exercise. This allows for greater power output and promotes muscle growth over time.

Creatine supplementation increases muscle strength by enhancing the phosphocreatine (PCr) stores within muscle tissue. Increased PCr availability facilitates a faster regeneration of adenosine triphosphate (ATP) during high-intensity, short-duration activities such as resistance training. ATP is the primary energy currency of the cell, and its rapid replenishment allows for greater power output, enabling individuals to perform more repetitions or lift heavier weights. Over time, this leads to enhanced muscle fiber recruitment, increased protein synthesis, and ultimately, greater muscle strength gains. The primary mechanism involves the creatine-phosphokinase system. Creatine is transported into muscle cells via a sodium-dependent creatine transporter (CRT1). Once inside, it's phosphorylated to phosphocreatine by creatine kinase. During exercise, phosphocreatine donates a phosphate group to ADP, converting it back to ATP, thereby buffering the decrease in ATP concentration during intense muscle contractions. Secondary mechanisms may involve increased myostatin inhibition and cellular hydration.