One of the most extensively researched nutrients in sports and clinical nutrition.
Creatine is recognized for its broad benefits beyond athletic performance. As a naturally occurring compound critical for rapid energy production, creatine supplementation has been shown to enhance strength and endurance, accelerate recovery, support cognitive performance, and promote healthy aging.*
Clinical Applications
- Enhances muscular performance, endurance and recovery*
- Boosts muscle protein synthesis and lean body mass*
- Promotes longevity and healthy aging*
- Supports optimal cognitive function*
How Creatine Works
Derived from amino acids, creatine is a naturally occurring compound that plays a key role in the body's ability to produce energy. Roughly 95% of the body's creatine is stored in skeletal muscle tissue, with a higher concentration in fast-twitch, type II muscle fibers.
Within the muscles, creatine exists in two main forms—approximately two-thirds are stored as phosphocreatine (PCr), while the remaining one-third remains as free creatine. PCr serves as a rapid energy reserve, helping regenerate adenosine triphosphate (ATP), especially during bursts of physical activity.
Your Body's Creatine Production:
- Produced endogenously at about 1 g per day (primarily in the liver, kidneys, and pancreas)
- Obtained through diet at about 1 g per day in an omnivore diet
- Dietary sources include animal-based proteins, notably red meat and fish
- Approximately 1–2% of intramuscular creatine is broken down and excreted daily
