Creatine is a naturally occurring compound in muscle tissue and functions as an energy reservoir to maintain optimal levels of ATP production during intense exercise Creatine is especially useful for those doing short-term, intense (anaerobic) exercise.

Creatine monohydrate is a compound which is naturally produced in the body. It is used in the Phosphagen system, the body's most immediate biological energy system. As the muscles contract, a compound called adenosine triphosphate (ATP) is converted into adenosine diphosphate. This loss of a phosphate bond causes a burst of energy to be released, which powers the muscle cell. Once this ADP is formed however, it becomes useless to the body's energy system. Creatine is useful because it has an extra phosphate which can be used to convert ADP back to ATP. Once this occurs, the ATP can be reused in the phosphagen system. This gives creatine the unique property of enabling the muscle to contract for longer periods before the stores of ATP are depleted, and fatigue sets in. Since creatine is used in the phosphagen system, it is only useful for energy requirements that are short in duration. It is for this reason that creatine is popular among athletes involved in sports that require sudden bursts of energy. For a body builder, creatine can allow a weight to be lifted more times before failure, causing a greater breakdown of muscle tissue. Over time, when taken with a balanced diet, creatine can promote an increase in lean muscle mass.

As a dietary supplement, mix 1 heaping teaspoon in fruit juice or other sweetened liquid 4 to 6 times daily, before and after exercise, for the first 7 days. Thereafter, for maintenance use, consume 1 to 3 times daily. Allow 3 to 4 hours between doses.