Creatine is a natural compound stored in muscle cells. During high-intensity exercise, it helps produce ATP, the quick energy your muscles need.
Taking creatine as a supplement can increase strength, power, and lean muscle mass. It also improves exercise performance and speeds up recovery between bouts of hard work.
You can take a steady daily dose of 3 to 5 grams for maintenance. Some people start with a loading phase of 20 grams per day for 5 to 7 days, then drop to a lower daily amount. Mix it with a meal or drink to make it easier on your stomach. Side effects can include water retention, digestive upset, or muscle cramps. If you have kidney issues, talk to a doctor before using creatine.