Home Ingredients Phosphocreatine (Creatine Phosphate, Oral)
Athletic Performance

Phosphocreatine (Creatine Phosphate, Oral)

Evidence Level
Limited
3 Clinical Trials
3 Documented Benefits
2/5 Evidence Score

Phosphocreatine, also called creatine phosphate, is the form in which muscle stores most of its creatine: a quick energy reserve that rebuilds ATP during sprints, jumps and heavy lifts. The body makes it inside the muscle from ordinary creatine. Oral products sold as phosphocreatine or creatine phosphate are usually sodium salts, and in a rat absorption study swallowed phosphocreatine reached the blood only as plain creatine. By weight these salts carry about half their mass as creatine, versus about 88% for creatine monohydrate. The human evidence is a handful of small trials, two of which tested creatine combined with phosphate salts rather than true phosphocreatine. No trial has shown that it works better than creatine monohydrate, the well studied form that has its own page.

Studied Dose 5 g/day of phosphocreatine disodium salts (2.5 g creatine) for 28 days; creatine plus phosphate blends: 5 g creatine with 4 g phosphate salts, 4 times a day for 6 days or once a day for 30 days.
Active Compound Phosphocreatine (creatine phosphate), usually as the disodium salt; some products are creatine blended with sodium and potassium phosphate salts.

Benefits

Anaerobic exercise capacity with creatine and phosphate salts

In a 6-day loading trial in 61 adults, creatine combined with sodium and potassium phosphates raised anaerobic working capacity in men (about 24% at 2 days, 50% at 6 days versus placebo) but not in women. A 30-day trial of one 5 g serving a day in 32 men found no change in capacity. Both products were creatine plus phosphate salts, not phosphocreatine itself.

Supported by Trial 1, Trial 2

Leg strength and power with phosphocreatine disodium salts

In 33 young men over 28 days, a blend of phosphocreatine disodium salts (2.5 g creatine) and blueberry extract, and plain creatine monohydrate (2.4 g creatine), each raised leg peak torque and power within the group while placebo did not. The overall group comparison was not significant, the blend did not beat monohydrate, and a study author's company developed it.

Supported by Trial 3, Trial 1

Supplies creatine for muscle energy stores

Swallowed phosphocreatine appears to be absorbed as creatine, which muscle then turns back into phosphocreatine. Creatine supplements raise muscle creatine and phosphocreatine by 20% to 40%, a finding from creatine monohydrate research. Because the salt is only about half creatine by weight, it takes roughly 1.7 times the grams to supply the same creatine.

Supported by Trial 3, Trial 1

Mechanism of action

1

The muscle's quick energy reserve

About 95% of the body's creatine is in skeletal muscle, and about two thirds of that is phosphocreatine. Creatine kinase moves the phosphate from phosphocreatine to ADP to rebuild ATP, which helps keep ATP available during maximal sprint type efforts.

2

Swallowed phosphocreatine arrives as creatine

In rats given oral phosphocreatine, none was found intact in the blood; it appeared as creatine, with about 55% to 62% of the dose accounted for that way. Muscle must then rebuild phosphocreatine from that creatine. No human absorption study was found.

3

Less creatine per gram

Sodium creatine phosphate is about 51% creatine by weight, compared with about 88% for creatine monohydrate. In the one modern trial, 5 g of the disodium salt supplied 2.5 g of creatine, roughly what 3 g of monohydrate supplies.

4

Phosphate salts are a separate ingredient

Several creatine phosphate products in trials were creatine plus sodium and potassium phosphates. In a football training trial where both groups drank the same phosphate mix, only the group also given creatine monohydrate gained more lean mass, lifting volume and sprint work. Phosphate loading (usually 3 to 5 g a day for 3 to 6 days) is studied separately; see the sodium phosphate page.

Clinical trials

1
Creatine plus phosphate salts: 6-day loading trial
PubMed

Double-blind randomized trial of creatine with sodium and potassium phosphates, creatine alone, or placebo, 4 servings a day for 6 days, with anaerobic working capacity measured by the critical power test. (Eckerson et al. 2005, J Strength Cond Res)

61 adults (31 men, 30 women).

In men, the creatine and phosphate blend raised anaerobic working capacity by 23.8% after 2 days and 49.8% after 6 days versus placebo. Women showed no significant change with either supplement. Creatine alone gave 13% to 15% increases that were not statistically significant. Body weight rose over time in all groups without a group difference. The product was creatine combined with phosphate salts, not phosphocreatine.

2
Creatine plus phosphate salts: 30 days, one dose a day
PubMed

Double-blind randomized trial of one daily serving of 5 g creatine plus 4 g phosphate versus a 20 g dextrose placebo for 30 days. (Eckerson et al. 2008, J Strength Cond Res)

32 men (17 supplement, 15 placebo).

No significant difference between groups in anaerobic working capacity at 10, 20 or 30 days or 10 days after stopping. Body weight rose by 1.0 kg at 10 days in the supplement group (placebo 0.0 kg) and stayed higher through the study. The authors concluded this regimen raised body weight but did not improve anaerobic capacity.

3
Phosphocreatine disodium salts vs creatine monohydrate
PubMed

Randomized three-arm trial of phosphocreatine disodium salts plus blueberry extract, creatine monohydrate, or placebo for 28 days, tested with 50 maximal isokinetic leg extensions. (Anders et al. 2021, J Int Soc Sports Nutr)

33 recreationally trained men about 20 years old (11 blend, 12 monohydrate, 10 placebo).

Peak torque rose from about 100 to 119 N·m with the blend and from 100 to 112 N·m with monohydrate, and average power also rose in both, with no significant change on placebo. The group by time interaction was not significant, and the blend did not differ from monohydrate. More blend users than placebo users passed a meaningful-change threshold for torque. No adverse events. Unfunded; one author manages the company that developed the blend.

Side effects and drug interactions

Common Potential side effects

Weight gain: in a 30-day trial of creatine plus phosphate salts, body weight rose about 1 kg within 10 days and stayed up, as is typical of creatine.
No adverse events were reported in the 28-day phosphocreatine disodium salt trial, but it had only 33 participants and long-term safety data are lacking.
A German food-safety review found limited safety data on creatine phosphate and discussed some safety concerns about it as a supplement.
Disodium salts add sodium, and creatine and phosphate blends add phosphate; people told to limit either should check with a doctor.
People with existing kidney disease have been advised to consult a doctor before taking any creatine supplement.

Important Drug interactions

The studies cited on this page do not describe specific drug interactions with oral phosphocreatine.
Medicines that affect the kidneys: ask a doctor before using any creatine product.
Kidney function tests: creatine breaks down to creatinine, the blood marker used to estimate kidney function; tell your doctor you take it.

More Athletic Performance Ingredients

Athletic Performance
Creatine Monohydrate
Creatine monohydrate is the form of creatine used in nearly all creatine research. The bod…
Athletic Performance
Creapure® (Creatine Monohydrate — AlzChem)
Creapure is a branded creatine monohydrate that AlzChem makes in its own dedicated plant i…
Athletic Performance
Beta Alanine
Beta-alanine is a non-essential amino acid found in poultry and meat. In muscle it combine…
Athletic Performance
Sodium Bicarbonate (Baking Soda)
Sodium bicarbonate (baking soda, NaHCO3) is a household antacid that is also used as a spo…

Explore Other Ingredients

Muscle & Recovery
L-Glutamine
L-glutamine is the most abundant amino acid in the body, and cells of the intestinal linin…
Muscle & Recovery
Strengthera™
Strengthera™ Muscle Maintenance+Vitality is PLT Health Solutions' botanical blend of Sphae…
Athletic Performance
Senactiv®
Senactiv® (formerly ActiGin®) is a NuLiv Science ingredient made from purified fractions o…

Related articles from our blog

📝 Article
Creatine for the Brain: Cognition, Mood, and Mental Energy
Most people file creatine under "gym supplement," the stuff that helps you add a few reps and a little muscle. That repu…
June 10, 2026
📝 Article
Creatine Monohydrate: Benefits, Dosing, and the Myths
Creatine is the rare supplement that genuinely lives up to its reputation. It is cheap, it is one of the safest products…
June 8, 2026
📝 Article
Comprehensive Analysis of Creatine Supplementation
This note provides a detailed examination of creatine, a widely studied supplement known for its role in enhancing athle…
June 07, 2025

Frequently asked questions about Phosphocreatine (Creatine Phosphate, Oral)

Is phosphocreatine better than creatine monohydrate?

No trial has shown that. In the only head-to-head trial, phosphocreatine disodium salts and creatine monohydrate gave similar strength results over 28 days, and a 2022 review of creatine forms listed phosphocreatine among the forms with no evidence supporting their bioavailability, efficacy and safety. Swallowed phosphocreatine appears to be absorbed as plain creatine, and per gram it supplies about half the creatine of monohydrate.

Why take creatine if muscle stores it as phosphocreatine?

Muscle makes its own phosphocreatine from creatine using the enzyme creatine kinase. Taking creatine refills that pool: supplements raise muscle creatine and phosphocreatine by about 20% to 40%. Supplying the phosphorylated form by mouth does not skip this step, because in a rat study swallowed phosphocreatine reached the blood only as creatine, not intact.

How much creatine is in a phosphocreatine supplement?

Check the label for the creatine content, not just the grams of the salt. Sodium creatine phosphate is about 51% creatine by weight, and in the 2021 trial 5 g of phosphocreatine disodium salts supplied 2.5 g of creatine, about the same as 3 g of creatine monohydrate. Products labeled creatine phosphate may also be creatine blended with phosphate salts.

Is oral phosphocreatine the same as the phosphocreatine given by IV in hospitals?

No. Phosphocreatine has been tested as an intravenous drug in hospital patients, for example in a 105-patient trial in China, which delivers it straight into the blood. Oral powders go through digestion, where it appears to be broken down to creatine. Results from intravenous use do not apply to sports supplements.

What is Phosphocreatine?

Phosphocreatine, also called creatine phosphate, is the form in which muscle stores most of its creatine: a quick energy reserve that rebuilds ATP during sprints, jumps and heavy lifts. The body makes it inside the muscle from ordinary creatine.

What is Phosphocreatine used for?

Phosphocreatine is researched primarily for Athletic Performance. In a 6-day loading trial in 61 adults, creatine combined with sodium and potassium phosphates raised anaerobic working capacity in men (about 24% at 2 days, 50% at 6 days versus placebo) but not in women.

What is the recommended dosage of Phosphocreatine?

The clinically studied dose is 5 g/day of phosphocreatine disodium salts (2.5 g creatine) for 28 days; creatine plus phosphate blends: 5 g creatine with 4 g phosphate salts, 4 times a day for 6 days or once a day for 30 days. Always follow the product label and check with a healthcare provider for personal advice.

Is Phosphocreatine safe, and does it have side effects?

For most healthy adults, Phosphocreatine is well tolerated at studied doses. Reported effects can include: Weight gain: in a 30-day trial of creatine plus phosphate salts, body weight rose about 1 kg within 10 days and stayed up, as is typical of creatine. It may also interact with some medications. Phosphocreatine is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Phosphocreatine interact with any medications?

Possible interactions include: The studies cited on this page do not describe specific drug interactions with oral phosphocreatine. Medicines that affect the kidneys: ask a doctor before using any creatine product. If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Phosphocreatine?

NutraSmarts rates the evidence for Phosphocreatine as Limited (2 out of 5). It is backed by 3 clinical trials and 11 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(11 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Eckerson JM, Stout JR, Moore GA, Stone NJ, Iwan KA, Gebauer AN, Ginsberg R. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. J Strength Cond Res. 2005;19(4):756-63. doi: 10.1519/R-16924.1.PubMedUsed to support: Double-blind randomized trial in 61 men and women given 4 servings a day for 6 days of placebo, creatine (5 g per serving) or creatine plus 4 g of sodium and potassium phosphates per serving. In men, the creatine and phosphate blend raised anaerobic working capacity by 23.8% after 2 days and 49.8% after 6 days versus placebo; women showed no significant change. Creatine alone gave 13% to 15% increases that were not statistically significant. The product studied was creatine combined with phosphate salts, not phosphocreatine itself.
  2. Eckerson JM, Bull AA, Moore GA. Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men. J Strength Cond Res. 2008;22(3):826-32. doi: 10.1519/JSC.0b013e31816a40ad.PubMedUsed to support: Double-blind randomized trial in 32 men: one daily serving of 5 g creatine plus 4 g phosphate for 30 days did not change anaerobic working capacity versus a dextrose placebo at any time point, but body weight rose by 1.0 kg at 10 days (placebo 0.0 kg) and stayed higher for the rest of the study.
  3. Anders JPV, Neltner TJ, Smith RW, Keller JL, Housh TJ, Daugherty FJ, Tempesta MS, Dash AK, Munt DJ, Schmidt RJ, Johnson GO. The effects of phosphocreatine disodium salts plus blueberry extract supplementation on muscular strength, power, and endurance. J Int Soc Sports Nutr. 2021;18(1):60. doi: 10.1186/s12970-021-00456-y.PubMedUsed to support: Randomized trial in 33 recreationally trained young men for 28 days: 5 g of phosphocreatine disodium salts plus 200 mg blueberry extract (2.5 g of creatine), 3 g of creatine monohydrate (2.4 g of creatine) or placebo. Leg peak torque and average power rose within both creatine groups and not with placebo, but the group by time interaction was not significant, and the blend did not differ from creatine monohydrate. No adverse events. The study had no funding; one author manages the company that developed the blend.
  4. Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E, Almada AL. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc. 1998;30(1):73-82. doi: 10.1097/00005768-199801000-00011.PubMedUsed to support: Double-blind randomized trial in 25 college football players training for 28 days. Both groups drank a glucose, taurine and phosphate drink (1.1 g disodium phosphate and 1.2 g potassium phosphate a day); one group also got 15.75 g a day of creatine monohydrate. The creatine group gained more fat and bone free mass (2.43 vs 1.33 kg), lifting volume and sprint work, so the extra gains came from the creatine, not the phosphate. No side effects were reported.
  5. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035. doi: 10.3390/nu14051035.PubMedUsed to support: Critical review of marketed creatine forms. Concludes that creatine monohydrate is the only source of creatine with substantial evidence of bioavailability, efficacy and safety, and its categorization table places phosphocreatine and disodium creatine phosphate in the no evidence group. The authors disclose consulting and advisory ties to creatine makers, including chairing the creatine advisory board of AlzChem.
  6. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-83. doi: 10.1007/s00726-011-0874-6.PubMedUsed to support: Review of newer creatine forms: little to no evidence that any is more effective or safer than creatine monohydrate, which is nearly 99% taken up by muscle or excreted in urine. Its tables give sodium creatine phosphate a creatine content of 51.4% by weight versus 87.9% for creatine monohydrate, and show that, as of 2011, no new dietary ingredient notification for creatine phosphate had been filed with the US FDA.
  7. Andres S, Ziegenhagen R, Trefflich I, Pevny S, Schultrich K, Braun H, Schänzer W, Hirsch-Ernst KI, Schäfer B, Lampen A. Creatine and creatine forms intended for sports nutrition. Mol Nutr Food Res. 2017;61(6). doi: 10.1002/mnfr.201600772.PubMedUsed to support: Safety review by the German Federal Institute for Risk Assessment (BfR): authorities have judged 3 g a day of creatine monohydrate unlikely to pose safety concerns in healthy adults, data on other marketed forms including creatine phosphate are limited, and the authors discuss some safety concerns about supplementary intake of creatine phosphate.
  8. Zou LL, Li QS, Han GZ, Lü L, Xi H, Li JH. [Pharmacokinetics and metabolic disposition of exogenous phosphocreatine in rats]. Yao Xue Xue Bao. 2011;46(1):75-80.PubMedUsed to support: Rat study (article in Chinese, English abstract): after oral phosphocreatine, phosphocreatine itself was undetectable in plasma, while its breakdown product creatine appeared with a metabolite-based bioavailability of about 55% to 62%. Intravenous phosphocreatine was also cleared and converted to creatine rapidly. Animal data; no human absorption study was found.
  9. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi: 10.1186/s12970-017-0173-z.PubMedUsed to support: ISSN position stand: about 95% of the body's creatine is in skeletal muscle and about two thirds of it is phosphocreatine; breakdown of phosphocreatine helps rebuild ATP during maximal sprint type efforts; creatine supplements raise muscle creatine and phosphocreatine by 20% to 40%; about 1% to 2% of muscle creatine turns into creatinine each day; people with existing kidney disease have been advised to consult a physician first. Preparation was funded by the Council for Responsible Nutrition.
  10. Buck CL, Wallman KE, Dawson B, Guelfi KJ. Sodium phosphate as an ergogenic aid. Sports Med. 2013;43(6):425-35. doi: 10.1007/s40279-013-0042-0.PubMedUsed to support: Review of phosphate loading: sodium phosphate is taken as 3 to 5 g a day for 3 to 6 days, with proposed effects on oxygen delivery (2,3-DPG), buffering and ATP and phosphocreatine resynthesis; studies vary widely in dose, protocol and participants.
  11. Ling MY, Song YP, Liu C, Wang ZH, Wang Y, Li XH, Zhang Z, Zhou RX, Qie LY, Li M, Xiao YL, Chen HQ, Xing YQ. Protection of Exogenous Phosphocreatine for Myocardium in Percutaneous Coronary Intervention Related to Inflammation. Rev Cardiovasc Med. 2022;23(3):89. doi: 10.31083/j.rcm2303089.PubMedUsed to support: Randomized trial in 105 hospital patients in China undergoing a coronary stent procedure, in which phosphocreatine was given as an intravenous infusion and compared with routine care on blood markers. Cited only to show that hospital phosphocreatine is an intravenous drug, which bypasses digestion; it is not evidence for oral supplements.