What Is Creatine?

Creatine is a naturally occurring organic compound that plays a key role in improving athletic performance, especially in high-intensity sports like sprinting, weightlifting, and baseball. Found in small amounts in red meat and seafood, creatine is also synthesized by the body in the liver, kidneys, and pancreas.

During exercise, creatine helps regenerate adenosine triphosphate (ATP)—the primary energy source for muscle contractions. This means more available energy for every explosive rep, sprint, or jump. When stored as phosphocreatine in the muscles, it can significantly increase initial power output and delay fatigue.

Creatine’s Proven Benefits for Athletes

Whether you’re a high school pitcher or a professional athlete, creatine can give you an edge in performance. Here’s what science-backed research has to say:

💪 Increased Lean Muscle Growth

• Promotes higher training volumes
  
  
• Supports anabolic hormones like IGF-1
  
  
• Enhances muscle cell hydration for growth
  
  

⚡ Improved High-Intensity Capacity

• Fuels rapid energy bursts during short-duration, explosive movements
  
  
• Ideal for sprints, powerlifting, plyometrics, and remote pitching training
  
  

🔁 Faster Recovery Between Sets

• Replenishes ATP stores quickly
  
  
• Reduces downtime between sets or innings
  
  

🏃 Enhanced Endurance in Stop-Start Sports

• Boosts power at the start of activity
  
  
• Improves work capacity over long sessions, particularly valuable in sports like baseball, football, and soccer
  
  

💧 Better Hydration & Cell Volume

• Increases water content in muscle cells (1–2% gain)
  
  
• Aids in recovery and cellular function
  
  

Did you know? Creatine is one of the few performance supplements approved by virtually all professional and amateur athletic organizations, including the NCAA and IOC.

How to Supplement Creatine for Best Results

Wondering how to take creatine for optimal performance?

🥄 Standard Dosing Protocol:

• Daily Dose: 3–5g per day
  
  
• Timing: Pre- or post-workout (consistency matters more than timing)
  
  
• Form: Micronized creatine monohydrate for better absorption
  
  

After 2–4 weeks of daily use, muscles become fully saturated with phosphocreatine. This leads to long-term improvements in muscle strength, power, and endurance.

🧠 Pro Tips for Absorption & Tolerance:

• Mix with water, juice, or a post-workout shake
  
  
• Take with meals to reduce GI discomfort
  
  
• Start with a smaller dose if you're new to creatine
  
  

Is Creatine Safe?

Absolutely. Creatine is one of the safest supplements available, with decades of research supporting its use.

✅ Side Effects Are Rare:

• Minor bloating or stomach discomfort in a small percentage of users
  
  
• Can be minimized by choosing high-quality micronized forms and staying hydrated
  
  

Creatine has been safely used in both youth and adult athletes with no long-term negative effects.

VeloU’s Tip for Remote Athletes:

Want to know how creatine fits into a remote performance plan? At VeloU, our expert coaches recommend creatine to remote and in-house athletes alike—especially those focusing on throwing harder, building power, and recovering faster between sessions.

➡️ Explore our Remote Training Plans to see how we integrate supplements like creatine into custom performance programs. Sign Up for VeloU Remote Training