Creatine

Creatine is a compound synthesized from arginine, glycine and methionine and stored mostly in skeletal muscle as phosphocreatine. It serves as a rapid source of high‑energy phosphate groups to regenerate adenosine triphosphate (ATP) during short, intense efforts.

Energy production and supplementation

During high‑intensity exercise such as sprinting or lifting, ATP is broken down faster than it can be resynthesized via aerobic pathways. Phosphocreatine donates its phosphate to ADP to restore ATP, allowing muscles to sustain maximal power output for a few seconds. Diets containing meat and fish supply about 1‑2 g of creatine per day, but stores can be further increased through supplementation. A typical loading protocol involves 20 g per day divided into four doses for five to seven days, followed by a maintenance dose of 3–5 g per day. This can raise intramuscular phosphocreatine content by 20–40 percent. Elevated stores help athletes perform more repetitions at a given load, recover faster between sprints, and increase lean mass when combined with resistance training. Creatine monohydrate is the most studied and cost‑effective form; other forms offer no clear advantages. Side effects are minor and include temporary water retention and a slight increase in body mass. Creatine is considered safe for healthy individuals; those with kidney disease should consult a physician before use.

Food sources and practical tips

Red meat, poultry and fish contain creatine, but cooking reduces the available amount. Vegetarians and vegans typically have lower muscle creatine stores and may see greater benefits from supplementation. Taking creatine with carbohydrate or carbohydrate‑protein mixtures can enhance uptake by stimulating insulin. For endurance athletes, small daily doses may aid sprint finishes without affecting aerobic metabolism. When purchasing creatine, look for products certified by independent testing agencies to ensure purity and absence of contaminants.

In summary, creatine supports rapid ATP regeneration and enhances high‑intensity performance. Supplementation is well supported by research and, when used appropriately, can be a valuable tool for strength and power athletes.

Related Terms: Beta‑alanine, Taurine, Dextrose, Maltodextrin, Scheduled drinking