Creatine

Creatine is a naturally occurring compound that plays an important role in cellular energy production. Approximately 95% of the body’s creatine is stored in skeletal muscle, with the remainder found in energy-demanding tissues such as the brain, heart and immune system.

The body produces creatine from the amino acids arginine, glycine and methionine, primarily in the liver and kidneys. However, natural synthesis only meets part of the body’s daily requirements, meaning creatine must also be obtained through the diet.

Creatine is found naturally in meat, poultry and fish. As a result, vegetarians and vegans generally have lower creatine stores than people who regularly consume animal-based foods.

Within the body, creatine can be converted into phosphocreatine, which helps rapidly regenerate adenosine triphosphate, or ATP – the primary energy source used by cells. This makes creatine particularly important during short, intense periods of physical activity when energy is required quickly.

Creatine for Performance and Muscle Health

Creatine is widely used in sports nutrition to support physical performance during successive bursts of high-intensity exercise and to help increase muscle mass when combined with resistance training. It is also increasingly explored in healthy-ageing concepts, particularly for maintaining muscle strength and function in older adults.

Beyond Sports Nutrition

Beyond sports performance, ongoing research is investigating the potential role of creatine in cognitive health, healthy ageing and other areas associated with high cellular energy demand.