Creatine is one of the most widely researched and effective nutritional supplements for athletes and fitness enthusiasts. But its benefits extend far beyond the gym. This naturally occurring compound, found in small amounts in red meat and seafood, plays a crucial role in cellular energy production, particularly in tissues with high energy demands like your muscles and brain.

What is Creatine and How Does it Work?

Creatine is a compound derived from three amino acids: glycine, arginine, and methionine. Your body produces it naturally, and about 95% of it is stored in your skeletal muscles as phosphocreatine (PCr). PCr acts as a rapid energy reserve, helping to regenerate adenosine triphosphate (ATP)—the primary energy currency of your cells—during short bursts of high-intensity activity.

When you perform an intense exercise like a heavy lift or a sprint, your muscles quickly deplete their ATP stores. This is where creatine comes in. It donates a phosphate group to adenosine diphosphate (ADP), rapidly converting it back into ATP. This process allows your muscles to sustain high-intensity efforts for longer periods, leading to improved performance and strength gains.