NIH ODS: Dietary Supplements for Exercise and Athletic Performance—Health Professional Fact Sheet
Creatine can support repeated high-intensity effort; adequate protein supports muscle repair and training adaptation.
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THE INGREDIENTS
Creatine
Supported for specific performance goals
Original conceptual model
PhosphocreatinePhosphate reserve
ADP
Recycling between efforts
Creatine
ATPEnergy demand
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- Phosphocreatine + ADP ⇄ Creatine + ATP
- Phosphocreatine — Phosphate reserve
- ATP — Energy demand
- Recycling between efforts
Best understood as a support for repeated high-intensity effort, alongside training.
The mechanism
The creatine–phosphocreatine system helps replenish ATP during short, intense effort.
Where it may apply
Studies commonly examine strength, repeated efforts and training adaptation in healthy adults.
Limits & context
This does not establish human lifespan extension or equal benefit for all endurance and cognitive goals.
Context before use
Body weight can rise through water retention. Medical conditions require an individual safety assessment.
UPSTREAM
Research sources
CONNECTED PEOPLE
Related people to explore
These are thematic connections, not endorsements of every use described here.
Biomedical scientist · FoundMyFitness
Rhonda Patrick
Follow the pathway from nutrient to evidence.
Exercise physiologist · Women’s performance
Stacy Sims
Ask whose physiology the evidence represents.
Neuroscientist · Huberman Lab
Andrew Huberman
Understand the mechanism. Examine the protocol.
RESEARCH & LEARNING
Take the question further
What does creatine actually add to strength training?
Understand the short-burst energy system before comparing creatine with protein powders, stimulants or endurance fuel.
2 source recordsRead the lesson
Can creatine compensate for a night of lost sleep?
A small laboratory experiment raises an interesting brain-energy question without establishing a sleep-replacement strategy.
2 source recordsRead the lesson