Creatine is a naturally occurring compound found in muscle cells, primarily aiding in the production of energy during high-intensity exercise and heavy lifting. It is synthesized from amino acids in the liver, pancreas, and kidneys, and can also be obtained through dietary sources such as red meat and seafood. When taken as a supplement, creatine helps to increase the phosphocreatine stores in the muscles, which in turn enhances the body's ability to produce ATP (adenosine triphosphate), the primary energy carrier. This increased energy capacity can lead to improved performance in strength and power activities, faster muscle growth, and quicker recovery during and after exercise.

For those looking to enhance muscle mass and overall athletic performance, creatine supplementation is widely recommended. The most common and well-researched form of creatine is creatine monohydrate, which is both effective and cost-efficient. The typical dosing strategy involves a loading phase of 20 grams per day for approximately 5-7 days, followed by a maintenance phase of about 3-5 grams per day. Creatine is generally taken with water or a carbohydrate-rich beverage to enhance its absorption. It's important to stay well hydrated when taking creatine, as it tends to cause muscles to retain water, contributing further to muscle growth and mass.