Creatine is a naturally occurring compound that is synthesized from the amino acids arginine, glycine and methionine. Creatine is then converted to phosphocreatine by the creatine kinase enzyme. Plasma levels of creatine in the muscles (95% is stored here) and brain (5% is stored here) are normally maintained around 50 mmol/L, however they steeply increase after creatine supplement ingestion. Your muscles and brain have the ability to store up to ~160 mmol/L, and any remainder ingested gets easily excreted by your kidneys and has no negative effects. 

Phosphocreatine’s main job is to supply energy to your muscles and brain when challenged or demanding tasks are happening. This happens by rapidly replenishing Adenosine Triphosphate (ATP), the usable energy source created by your fat burning cells.

Then benefits of phosphocreatine are:

• Increased energy

• Improved short term memory

• Increased speed and power output

• Increased repeat speed and power output

• Increased anaerobic threshold

• Increased strength in healthy, immobilized, and rehabbing subjects

• Increased muscle mass in healthy, immobilized, and rehabbing subjects

• Increased muscle recovery

• Lowers hemoglobin a1c 

Lifestyle protocol

1. You need to start with a 7 day loading phase where you ingest 20g per day (4 different servings of 5g with or without snacks/meals) which increases your plasma levels in your muscles and brain up to the ~160 mmol/L range

2. Then you switch to a maintenance dose of 3-5g per day to safely maintain your levels for up to 5 years (this is the longest study done on humans showing long term ingestion is completely safe)

References

Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z