ATP Production

ATP is the cell's energy currency. Creatine allows faster ATP regeneration.

Evidence note: Creatine increases phosphocreatine stores, which regenerate ATP during high-intensity exercise.

EVIDENCE

established

INGREDIENTS

BIOMARKERS

What it
changes.

Activating this pathway affects the following measurable biomarkers.

What
affects it.

amino-acid

L-Carnitine

Shuttles long-chain fatty acids into mitochondria for oxidation.

established$$

amino-acid

Creatine

The most studied sports supplement. Increases phosphocreatine stores in muscle.

established$

amino-acid

Beta-Alanine

Rate-limiting precursor to carnosine, which buffers H+ in muscle.

established$

mushroom

Cordyceps

Studied for exercise performance and oxygen utilization. Human data mixed.

supported$$

fatty-acid

MCT Oil

Medium-chain triglycerides. Rapidly converted to ketones and energy.

supported$$

mineral

Magnesium

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

established$

mineral

Iron

Oxygen transport. Supplementation helps only in deficiency.

established$

ATP Production

What it changes.

What affects it.

Contributes to these goals.

What it
changes.

What
affects it.