{"id":11519,"date":"2022-09-05T08:07:47","date_gmt":"2022-09-05T13:07:47","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/benefits-of-creatine\/"},"modified":"2026-02-03T15:56:02","modified_gmt":"2026-02-03T20:56:02","slug":"benefits-of-creatine","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/creatine\/benefits-of-creatine.html","title":{"rendered":"Benefits of Creatine"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11519\" class=\"elementor elementor-11519\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fbfaddb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fbfaddb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2aa187b\" data-id=\"2aa187b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fab9331 elementor-widget elementor-widget-text-editor\" data-id=\"fab9331\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>As workout supplements go, <a href=\"\/muscle-builders\/creatine\/\">creatine<\/a> has been a reigning champion for quite some time\u2014and for good reason. It brings major benefits. When used in conjunction with resistance training, creatine can help increase muscle strength and mass and enhance overall athletic performance. Here\u2019s how this popular supplement can help you get ripped.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e8fffcf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e8fffcf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5e3e669\" data-id=\"5e3e669\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c15822 elementor-widget elementor-widget-text-editor\" data-id=\"0c15822\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Related Reading<\/strong>: <a href=\"https:\/\/www.gnc.com\/learn\/fitness\/creatine-vs-protein.html\"><span style=\"font-size: 16px;\">CREATINE VS. PROTEIN: WHEN AND WHY TO USE EACH<\/span><\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-757e001 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"757e001\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-13dc733\" data-id=\"13dc733\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8282f56 elementor-widget elementor-widget-image\" data-id=\"8282f56\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"493\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-1024x493.jpg\" class=\"attachment-large size-large wp-image-14779\" alt=\"BENEFITS OF CREATINE\" srcset=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-1024x493.jpg 1024w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-300x144.jpg 300w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-768x370.jpg 768w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-1536x740.jpg 1536w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2022\/12\/Creatine_Final-scaled-1-2048x986.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-38665a9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"38665a9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-09b8312\" data-id=\"09b8312\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0b41eb8 elementor-widget elementor-widget-heading\" data-id=\"0b41eb8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">1. POWER UP YOUR PERFORMANCE<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e28b357 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e28b357\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a3ceeb\" data-id=\"4a3ceeb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19cfee9 elementor-widget elementor-widget-text-editor\" data-id=\"19cfee9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"content-main\" class=\"r-article\"><div class=\"r-columns\"><div class=\"r-column r-fullwidth\"><div class=\"r-paragraph\"><span style=\"font-size: 16px;\">If you want to run faster, jump higher or bench heavier loads, creatine can be your best bud. Creatine is a substance made up of three amino acids\u2014methionine, arginine and glycine. You\u2019ve probably heard that it helps boost athletic performance\u2014but how? It comes down to three letters: A, T, P. Creatine helps muscles make and circulate adenosine triphosphate (ATP), a compound that releases energy used for muscle contractions, especially during quick and intense anaerobic activities like weightlifting, sprinting or resistance training. ATP fuels your muscles, but only in extremely short bursts. That\u2019s where creatine brings its game. Because it supports ATP production and circulation, adequate muscle creatine supports these blasts of ATP-fueled energy.<\/span><\/div><\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6ac036c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6ac036c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7bb17e1\" data-id=\"7bb17e1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6500abf elementor-align-center elementor-widget elementor-widget-button\" data-id=\"6500abf\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gnc.com\/muscle-builders\/creatine\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Shop All Creatine Supplements at GNC Here<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5313e9b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5313e9b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10a5fb4\" data-id=\"10a5fb4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e3f954 elementor-widget elementor-widget-heading\" data-id=\"7e3f954\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. BOOST YOUR GAINS<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-03e9e5b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"03e9e5b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9e9a7d7\" data-id=\"9e9a7d7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-512469b elementor-widget elementor-widget-text-editor\" data-id=\"512469b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"content-main\" class=\"r-article\"><div class=\"r-columns\"><div class=\"r-column r-fullwidth\"><span style=\"font-size: 16px;\">The muscle energy production and performance benefits creatine provides can mean major gains for your muscles. Studies show that supplementing with creatine while on a resistance training regimen helps athletes pack on serious mass, as it plays an important role in muscle protein synthesis, particularly in myofibrils (the fibers comprising your muscles). Pairing creatine with carbs may also help your muscles absorb it better. You can try both techniques for superior results.<\/span><\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f015d65 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f015d65\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-779ec9a\" data-id=\"779ec9a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ae3fad5 elementor-widget elementor-widget-heading\" data-id=\"ae3fad5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. CRANK UP CAPACITY<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-98a9f54 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"98a9f54\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-636770f7\" data-id=\"636770f7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a2eea20 elementor-widget elementor-widget-text-editor\" data-id=\"6a2eea20\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"content-main\" class=\"r-article\"><div class=\"r-columns\"><span style=\"font-size: 16px;\">Some studies show supplementing with creatine may help boost your exercise capacity during a grueling workout\u2014especially in the heat\u2014by helping your cells retain water. Staying hydrated helps you stave off muscle cramps and fatigue, so you can power through those extra sets with intensity. While this is a benefit to taking creatine, you should still be drinking as much water and electrolyte-fortified sports drinks as needed to keep up with the demands of your lifting regimen. Reminder: you need at least eight cups a day\u2014but the more you\u2019re sweating, the more you should be consuming.<\/span><\/div><\/div><div id=\"content-main\" class=\"r-article\"><div class=\"r-columns\"><div class=\"r-column r-fullwidth\"><div class=\"r-paragraph\">For a host of performance benefits, make sure you\u2019re taking creatine effectively. Gradually get your muscles to optimal levels by dosing at least three grams daily, for at least four weeks. You should get the same benefits regardless of what time of day you take it\u2014as long as you keep up with the dosing regimen and stay consistent in the time of day you sup.<\/div><\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Creatine is one of the most well established workout supplements, for good reason. Learn how it can boost gains, increase performance and increase capacity in a workout.<\/p>\n","protected":false},"author":27,"featured_media":14780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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GNC<\/title>\n<meta name=\"description\" content=\"Learn how creatine supplements can help boost gains, increase performance and capacity in a workout as one of the most well established workout supplements.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gnc.com\/learn\/creatine\/benefits-of-creatine.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Benefits of Creatine | GNC\" \/>\n<meta property=\"og:description\" content=\"Learn how creatine supplements can help boost gains, increase performance and capacity in a workout as one of the most well established workout supplements.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gnc.com\/learn\/creatine\/benefits-of-creatine.html\" \/>\n<meta property=\"og:site_name\" content=\"GNC\" \/>\n<meta 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