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Creatine is a naturally occurring substance (organic acid) that helps provide energy to all the body’s cells. For athletes, it is important because it helps make adenosine triphosphate (ATP) in muscles. Although creatine is a nonessential nutrient (it is synthesize from amino acids so you don’t need to get it directly from your diet), athletes often supplement with creatine to increase muscle mass and strength. 

Creatine can be found in some foods - mainly meat, eggs, and fish, and has been found to be highly effective in supplementation. Both strength and endurance athletes can benefit from the use of creatine.

Benefits include

  • Promotes growth factor signaling and glycogen storage to support gains in muscle strength and size
  • Helps lower ammonia and  lactate levels in blood resulting in faster recovery from exercise
  • Increases exercise capacity and muscle power output
  • Reduces fatigue and increases mental alertness



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