Creatine is stored in muscles as phosphocreatine and aids in the rapid production of adenosine triphosphate (ATP), the primary energy carrier in cells. During short bursts of intense exercise, such as weightlifting or sprinting, ATP is quickly depleted, and phosphocreatine helps regenerate it, providing continuous energy for muscle contraction.
The average person produces around 1 to 2 grams of creatine per day in contrast to the daily requirement of 3-5 grams. Your body naturally produces about half of the creatine it requires daily. This process occurs in the liver, kidneys, and pancreas, where creatine is synthesized from three amino acids: arginine, glycine, and methionine.
While creatine supplements are widely used, it is also available naturally in various foods.