Creatine Phosphate Restoration
Faster ATP regeneration for repeated high-intensity efforts.
TL;DR
Creatine monohydrate is one of the best-evidenced supplements in existence: 3-5 g daily raises muscle phosphocreatine roughly 20% and improves repeated high-intensity output. Nothing else in this category comes close.
Why It Matters
Phosphocreatine is the rate-limiting energy buffer for efforts under 30 seconds. Higher stores improve sprint repeatability, strength training volume, and — in older adults — power and functional capacity.
How to Measure
Biomarkers
Optimization Protocol
Creatine monohydrate 3-5 g daily, every day, timing irrelevant. Optional 20 g/day loading for five days saturates stores faster. Pair with resistance training; expect 1-2 kg of water-driven weight gain in the first fortnight.
Supporting Supplements
Creatine Monohydrate
Creatine monohydrate is the definitive intervention here — the most robustly evidenced performance supplement available.
Beta-Alanine
Beta-alanine helps efforts in the 1-4 minute range through acid buffering, not phosphocreatine restoration — it complements creatine rather than replacing it.
Supporting Research
Frequently Asked Questions
Typical Timeframe
5 days with loading, 3-4 weeks without
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.