Stored in muscle as phosphocreatine to recharge ATP in short bursts. The body makes some; meat and fish supply more.
What does Creatine do?
Rapidly regenerates ATP during sprinting and lifting.
Which foods contain Creatine?
Made in the liver and kidneys; red meat and fish.
What is known and unknown about Creatine?
One of the best-studied supplements for strength training performance. Not needed for health.
Evidence & sources
Creatine supplementation increases performance in short-duration, high-intensity exercise. Evidence: strong. Known: Many RCTs. Unknown: Responses vary. Source: Kreider et al., Journal of the International Society of Sports Nutrition, ISSN position stand: safety and efficacy of creatine supplementation (2017).