Rapid energy buffer
Phosphocreatine
Also searched as Phosphocreatine.
Not a fuel but a buffer — it holds the phosphate that reloads ATP during the first seconds of maximal effort. Also present in brain, where the same buffering applies.
In depth
Phosphocreatine — the fastest energy buffer the body has, recharging ATP in seconds. Its brain evidence is now as interesting as its muscle evidence, particularly under sleep deprivation and metabolic stress.
What drives it
Micronutrient status increases it.
Creatine is obtained from meat and fish and synthesized from arginine, glycine and methionine. Carried by the intermediary-metabolism reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
Liver increases it.
The final methylation step of creatine synthesis is hepatic and is a major consumer of SAMe. Carried by the intermediary-metabolism reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
Universal methyl donor increases it.
Creatine synthesis is one of the largest single demands on the body's methyl groups - which is why dietary creatine spares SAMe for other methylation. Carried by the intermediary-metabolism reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
Muscle increases it.
Skeletal muscle holds the great majority of the body's creatine pool. Carried by the intermediary-metabolism reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
Glycine calming increases it.
A creatine precursor with arginine and methionine. Carried by the intermediary-metabolism, micronutrient and redox reviews. doi 10.3390/nu18132141 · PMC9967593
Nitric oxide precursor increases it.
33918657 — A creatine precursor. Carried by the intermediary-metabolism, micronutrient and redox reviews. doi 10.3390/nu18132141 · PMC9967593
What it drives
It increases Muscle.
Phosphocreatine regenerates ATP faster than any other system during maximal effort. Carried by the intermediary-metabolism and clinical reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
It increases Physical performance.
The best-supported ergogenic aid in the supplement literature. Carried by the intermediary-metabolism and clinical reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
It increases Memory & focus.
Brain phosphocreatine buffering is established; cognitive outcome data is thinner. Carried by the intermediary-metabolism and clinical reviews. doi 10.1016/j.molmet.2023.101755 · PMC9967593
It increases Recovery.
10.1186/1550-2783-6-13 — Weaker evidence. Carried by the intermediary-metabolism and clinical reviews. doi 10.1186/1550-2783-6-13 · PMC9967593
Blends that modulate it
Each blend page names this pathway and carries the study behind its claim.
See it on the map
Open the causal map to follow this pathway upstream and downstream, arrow by arrow, each with its study.