Creatine in sport

Updated: 4 days ago

Creatine is one of the most used sports nutrition supplements on the shelves. It has been used for many years and has helped many athletes improve their performance. But before using, it is important to get familiar with creatine in our bodies and energy metabolism. So here's our view on creatine, naturally and as a supplement.


Creatine in our bodies

Creatine is a natural substance produced in our bodies. It is mainly stored in our muscles, some in our brains as well. When we exercise our muscles require energy, and ATP molecules (adenosine triphosphate) are responsible for turning energy into power. ATP is the charged molecule used to power muscles, and when it does its work the battery runs out, resulting in an empty molecule, called ADP (adenosine diphosphate).


Technical note: the T in ATP stands for 'tri' meaning 'three' phosphates. The D in ADP stands for 'di' meaning only two phosphates, thus the molecule lost one phosphate during this process.

NOW, creatine is responsible for recycling the empty ADP molecules and adding a new phosphate (P) molecule to form a charged ATP.


Obviously, the more creatine there is in your body, the more fully charged ATP molecules can be formed from empty, ADP molecules.

Our bodies produce approximately 1 gram of creatine per day, which is enough for suffici