Creatine is a molecule that is naturally produced by the body to supply energy to the muscles. It is produced by the liver and then transported to muscle cells via the bloodstream where it is converted to creatine phosphate, also known as phosphocreatine. Our bodies usually produce about 2 grams of creatine per day.
High-energy phosphate groups are stored in the form of phosphocreatine, which rapidly releases energy to support bodily function in times of stress; this is what causes strength increases following creatine supplementation.
Creatine monohydrate is one of the most extensively studied and tested sports supplements on the market.
Creatine has the following approved EFSA health claim:
Claim:
Creatine increases physical performance in successive bursts of short-term, high intensity exercise
Conditions of Use:
The claim may be used only for food which provides a daily intake of 3 g of creatine. In order to bear the claim information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 3 g of creatine.
The claim may be used only for foods targeting adults performing high intensity exercise
Health relationship:
Increase in physical performance during short-term, high intensity, repeated exercise bout