How do we get creatine phosphate? A guide to natural synthesis, diet, and supplements

January 8, 2026 •

4 min read

Approximately 95% of the body's creatine is stored in skeletal muscle, where it is converted into creatine phosphate for rapid energy production. Understanding how do we get creatine phosphate is key for athletes and fitness enthusiasts looking to optimize performance, with both internal production and external intake playing vital roles.

Quick Summary

Creatine phosphate is obtained via the body's internal synthesis using amino acids, and from dietary intake of meat and fish. Supplementing with creatine monohydrate effectively increases muscle stores.

Key Points

Dual Acquisition: Creatine, the precursor to creatine phosphate, is both naturally synthesized by the body and acquired through diet.
Endogenous Synthesis: The liver and kidneys produce creatine from amino acids arginine, glycine, and methionine through a two-step enzymatic process.
Dietary Sources: Animal products, especially red meat and fish like herring and salmon, are the primary food sources of creatine.
Supplementation for Maximization: Creatine monohydrate is the most effective and widely studied supplement for increasing muscle creatine phosphate stores, ideal for high-intensity performance.
Energy Buffer: In muscles, creatine phosphate acts as a rapid energy reserve, quickly regenerating ATP during short, explosive activities like weightlifting and sprinting.
Vegetarian Considerations: Individuals on plant-based diets typically have lower creatine stores and may see more significant benefits from supplementation.

The Body's Natural Synthesis of Creatine

The human body has an innate ability to produce creatine, which serves as the precursor to creatine phosphate. This two-step enzymatic process primarily occurs in the liver and kidneys, and involves three specific amino acids: arginine, glycine, and methionine.

Step 1: The Role of the Kidneys

The first step begins in the kidneys with the enzyme L-arginine:glycine amidinotransferase (AGAT). AGAT catalyzes the transfer of an amidino group from arginine to glycine, which produces guanidinoacetate (GAA) and ornithine. This is a critical early step in the synthesis pathway.

Step 2: The Liver's Contribution

Once formed, the GAA travels through the bloodstream to the liver. Here, a second enzyme, guanidinoacetate N-methyltransferase (GAMT), adds a methyl group from S-adenosylmethionine (SAM) to the GAA molecule. This methylation reaction irreversibly converts GAA into creatine. The newly synthesized creatine is then released into the blood and transported to energy-demanding tissues throughout the body, primarily the skeletal muscles. The rate of this endogenous synthesis can be influenced by dietary creatine intake; higher dietary intake can lead to a lower rate of internal production.

Creatine to Creatine Phosphate Conversion

Upon reaching muscle cells, the transported creatine is converted into creatine phosphate, also known as phosphocreatine (PCr). This final conversion is performed by the enzyme creatine kinase (CK), which transfers a high-energy phosphate group from ATP to creatine. This process is reversible and essential for maintaining the energy balance within muscle cells during rapid, intense activity.

Dietary Sources of Creatine for Phosphate Conversion

In addition to the body's own production, we get creatine from food sources, particularly animal products. For many individuals, dietary intake provides approximately half of their daily creatine needs. The creatine consumed through food is absorbed and then, like its synthesized counterpart, transported to the muscles to be converted into creatine phosphate.

Best Food Sources for Creatine

Foods rich in protein, especially red meat and certain fish, contain the highest concentrations of creatine.

Red Meat: Beef, pork, and lamb are excellent sources of creatine. A typical 170-gram serving of beef contains around 750 milligrams of creatine.
Fish: Herring, salmon, and tuna are particularly rich sources. Herring, for instance, contains one of the highest concentrations, with 6-10g/kg.
Poultry: While containing less creatine than red meat and fish, chicken and turkey still contribute to overall intake.
Dairy Products: Milk and certain types of cheese contain smaller amounts of creatine.

Considerations for Plant-Based Diets

Vegetarians and vegans typically have lower muscle creatine stores than omnivores because creatine is not found in plant foods. For this reason, supplementation is often more effective for those on plant-based diets, as they have a greater potential for increasing their baseline creatine levels. While some plant-based foods contain the amino acid precursors for creatine synthesis, they do not contain creatine itself.

The Role of Creatine Supplements

To maximize muscle creatine phosphate levels, many athletes turn to supplementation. Creatine supplements provide a highly concentrated and bioavailable source of creatine, far exceeding what can be realistically obtained through diet alone.

Creatine Monohydrate: The Gold Standard

Creatine monohydrate is the most widely researched and clinically effective form of creatine available. Studies show that supplementation with creatine monohydrate can increase total muscle creatine and creatine phosphate stores by 10-40%. This enhancement is crucial for the rapid regeneration of ATP, allowing muscles to perform high-intensity, short-duration activities for longer periods.

Supplementation Protocols

Supplementing with creatine monohydrate can be done in a couple of ways:

Loading Phase: This involves taking a higher dose of creatine (e.g., 20 grams per day, split into four 5g servings) for 5-7 days to rapidly saturate muscle stores.
Maintenance Phase: After the loading phase, a lower daily dose of 3-5 grams is used to maintain elevated muscle creatine levels.
No-Loading Phase: For a more gradual approach, a consistent daily intake of 3-5 grams will saturate muscle stores over a 3-4 week period.

Comparison: Dietary vs. Supplemental Creatine


Feature	Dietary Creatine	Supplemental Creatine (Monohydrate)
Source	Animal products (meat, fish, poultry, dairy)	Synthetically produced powder, capsules, etc.
Bioavailability	Good, but levels depend on quantity and type of food consumed	Very high, leading to rapid and significant muscle saturation
Effectiveness	Provides a baseline level; significant increases require large consumption	Allows for rapid and reliable increase in muscle creatine phosphate stores
Cost	Part of regular food expenses; increasing intake can be costly	Generally affordable and cost-effective for maximizing stores
Convenience	Requires regular, consistent consumption of specific foods	Simple to take daily with a quick mix in liquid
Suitability	Best for maintaining normal creatine levels	Ideal for maximizing stores for athletic performance

Optimizing Your Creatine Phosphate Stores

Beyond simply consuming creatine, there are strategies to enhance its uptake and effectiveness. Taking creatine with carbohydrates or a combination of carbohydrates and protein has been shown to increase muscle retention. This is because the insulin spike triggered by these macronutrients can help facilitate creatine transport into muscle cells. For athletes, timing creatine intake around workouts can also be beneficial for recovery and energy replenishment.

Conclusion: Fueling Your Body's High-Intensity Demands

Ultimately, the path to obtaining creatine phosphate involves a combination of the body's own metabolic processes and external sources. While your liver and kidneys work tirelessly to synthesize a baseline level of creatine, you can significantly enhance your body's reserves through your diet or by supplementing with the highly effective and safe creatine monohydrate. For individuals engaged in high-intensity, short-duration exercise, boosting creatine phosphate stores is a proven strategy for increasing strength, power, and exercise capacity, thereby improving overall performance. For more detailed information on creatine supplementation protocols and safety, consult position stand articles from reputable organizations like the International Society of Sports Nutrition.

Frequently Asked Questions

The primary function of creatine phosphate (phosphocreatine) is to act as a rapid energy reserve in muscle cells. It quickly donates a phosphate group to adenosine diphosphate (ADP) to regenerate adenosine triphosphate (ATP), the main energy currency for high-intensity, short-duration activities.

The body synthesizes creatine from three amino acids: arginine, glycine, and methionine. This process involves a two-step reaction that takes place primarily in the kidneys and liver.

The highest concentrations of creatine are found in animal products, particularly red meat (beef, pork) and fish (herring, salmon, tuna). Smaller amounts are also present in poultry and dairy.

While dietary sources provide a baseline level of creatine, you would need to consume very large quantities of meat or fish to maximize muscle saturation. Creatine supplementation is a more practical and effective method for significantly increasing muscle creatine stores.

Creatine monohydrate is a supplement form that increases creatine levels in the muscles. Once absorbed, the creatine from the supplement is converted within the muscle cells into creatine phosphate, which is the functional energy molecule. You supplement with creatine monohydrate to increase your stores of creatine phosphate.

Vegetarians and vegans typically have lower muscle creatine stores than omnivores since their diets lack animal products. While not medically necessary, supplementation can be particularly beneficial for them to maximize their creatine phosphate levels for exercise performance.

No, a loading phase is not strictly necessary. A loading phase (e.g., 20g/day for 5-7 days) allows for a more rapid increase in muscle creatine stores. However, taking a lower daily dose (3-5g) will achieve maximum saturation over a longer period, typically 3-4 weeks.