This graph provides key tips for tailoring creatine intake for sport.
This chemical 'reaction' represents the way that creatine, in the form of creatine phosphate, functions to regenerate ATP. ATP is the immediate energy source needed for the muscle to contract. By facilitating this reaction, the body has more energy to train harder and for longer.
Strength training places a large demand on the short term (PCr) energy system. Creatine supplementation increases muscle creatine stores and increases maximal energy production.
The result is an increased ability to perform repeated bouts of higher intensity training, leading to increased muscle mass and power.