Energy for the muscles
Creatine is an endogenous substance that is composed of amino acids. It is of fundamental importance for the production and storage of energy in the body. Creatine acts as an ""energy buffer"", it helps to keep the energy supply of the muscles constant during training. Adenosine triphosphate (ATP) is the molecule that our body uses as an energy source for almost all metabolic reactions, including muscle contraction.
The compound ATP is split into adenosine diphosphate (ADP) after its use and thus after fulfilling its function as an energy carrier. In order to meet the further energy requirements of the cells, ADP must be constantly converted back into ATP. Creatine comes into play in this regeneration of ATP.
Creatine occurs in the muscles in the form of phosphocreatine (or creatine phosphate) and has the function of loading the ADP with phosphate there, whereby ATP is produced again, which our body immediately uses for energy purposes.
Creatine in the diet
The word ""creatine"" comes from Greek and means as much as ""meat"". The body's own substance is found primarily in meat and muscle tissue. The human body can produce creatine itself in limited quantities and stores it mainly in the skeletal muscles.
As creatine is mainly found in animal foods, it is a good supplement for vegans and vegetarians.
Athletes appreciate creatine because of its function in the energy supply of muscles. A supplement with creatine can be particularly useful for sports with short, intensive loads, such as weight lifting, running (100-400 m), swimming (50-100 m) and cycling (time trial). Because with short, intensive training Creatin has starting from a quantity of 3 g daily a performance-enhancing effect.