Creatine is a popular supplement known for enhancing muscle growth and athletic performance, and it is widely used by athletes like powerlifters, boxers, and weightlifters.
The body naturally produces creatine in the liver, kidneys, and pancreas using amino acids like glycine, methionine, and arginine. A 70 kg person can store around 120 grams of creatine naturally, with 90-95% stored in muscle cells for energy production.
The body produces 1-2 grams of creatine daily, which can be supplemented through diet, particularly from red meat and fish. Vegetarians and vegans tend to have lower creatine levels due to the absence of these sources in their diet.
Taking extra creatine through supplements or diet significantly impacts energy production, particularly in muscle contraction, by helping recycle adenosine diphosphate (ADP) back into adenosine triphosphate (ATP) for continuous energy supply.
Without sufficient creatine, athletes may experience reduced performance and muscle growth. Supplementing creatine helps maintain higher energy levels in muscles, which supports better athletic performance.

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