Creatine

# What is creatine? Creatine is formed in the body from amino acids and is primarily stored in the muscles as creatine phosphate. There it serves as a quick source of energy during short and intensive muscle work, e.g. in weight training, sprinting or martial arts. The creatine store in the muscles can be increased by taking additional creatine supplements. This enables more intensive training with more repetitions and rapid muscle regeneration. Nevertheless, creatine should be taken in consultation with an expert trainer or nutritionist, as improper intake can lead to side effects. ## Examples of creatine-rich foods: > ## Recommendation for training plan > > To create an individual training plan, we recommend a consultation with a sports physician, physiotherapist or personal trainer. In this way, your strengths, weaknesses and goals can be taken into account and healthy, performance-enhancing and injury-free training can be achieved. # What Does Genetics Have to Do with It? We examine a gene with regard to your creatine metabolism: The CKM gene (Creatine Kinase, M-type gene) carries the blueprint for the enzyme creatine kinase in the cells, which plays a central role in creatine metabolism and energy provision in the muscles. During intensive muscle training, the enzyme constantly breaks down creatine phosphate in order to provide sufficient adenosine triphosphate (ATP) as an energy source. Different variations in the CKM gene lead to changes in the amount or activity of the crucial enzyme. This affects not only the creatine produced endogenously (in the body), but also the utilization of creatine supplements. - Variant rs8111989 of the CKM gene: Genotypes C/C and C/T exhibit better physical performance and increased creatine kinase activity.