Creatine is a naturally occurring substance found in the body, predominantly stored in skeletal muscles. It is synthesized from three amino acids: glycine, arginine, and methionine¹².

Functions of Creatine

1. Energy Production: Creatine phosphate (or phosphocreatine) donates phosphate groups to adenosine diphosphate (ADP) to form adenosine triphosphate (ATP), which is the primary energy carrier within cells¹³.
2. Exercise Performance: It significantly supports high-intensity exercise performance by replenishing ATP more rapidly, thus delaying fatigue and enhancing muscular strength and power¹[^4].
3. Muscle Mass: Creatine is well-known for its ability to increase muscle mass when combined with resistance training¹[^5].
4. Cognitive Function: Some studies suggest that creatine supplementation might improve cognitive processing and may be beneficial in conditions affecting cognitive functions¹[^6].

Sources of Creatine

• Dietary Sources: Red meat and seafood are rich in creatine.
• Supplementation: Creatine supplements are popular among athletes and bodybuilders for enhancing performance and muscle hypertrophy.

Safety and Efficacy

Creatine supplementation is generally considered safe for healthy individuals when taken within recommended dosages. It is widely used and accepted in sports nutrition and is allowed by major sports governing bodies like the International Olympic Committee and the NCAA¹[^7].

Footnotes

1. MedlinePlus ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

2. NCBI - Metabolic Basis of Creatine ↩

3. [ ↩